Band Bent-Over Row

1. Stand with your feet shoulder-width apart, with the center of a resistance band under your feet.

2. Bend at your hips and knees, bracing your core and ensuring that your back is flat and your shoulders are pulled back to avoid rounding.

3. Hold each end of the resistance band with your hands, palms facing inwards, and ensure that there is enough tension in the band when the arms are extended (the starting position).

4. Keeping your torso stationary, exhale and pull the band towards your waist, driving the movement with your elbows. Your hands should end up at or just below rib level, and your elbows should be pointing upwards and not out to the sides.

5. Squeeze your shoulder blades together at the top of the movement for a good contraction in the back muscles.

6. Inhale and slowly lower your hands back to the starting position, maintaining control over the movement.

7. Repeat for the desired number of repetitions and sets.

Note: Ensure the band is securely positioned under your feet and that you maintain a strong grip to prevent slipping, which could lead to injury. Adjust the resistance by using bands of different thicknesses or by choking up on the band to shorten its length.

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