Resistance-Band Standing Row

• Stable anchor point (like a door frame or a sturdy post)

1. Setting Up:

• Secure one end of the resistance band to a stable anchor point at about waist height.

• Stand facing the anchor point, holding the other end of the band with both hands.

2. Body Positioning:

   • Stand with your feet shoulder-width apart.

   • Slightly bend your knees.

   • Keep your back straight and engage your core muscles.

3. Starting Position:

   • Hold the resistance band with both hands, palms facing each other, arms extended straight out in front of you at shoulder height.

   • Make sure your elbows are slightly bent.

4. Performing the Movement:

   • Pull the band towards your body by bending your elbows and drawing them back.

   • Keep your elbows close to your sides as you pull the band.

   • Squeeze your shoulder blades together at the end of the movement.

5. Return Movement:

   • Slowly extend your arms back to the starting position while keeping control of the band.

   • Avoid letting the band snap back quickly.

6. Repetitions:

   • Aim for 10 to 15 repetitions.

   • Rest for 30 seconds to a minute before repeating for 2 to 3 sets.

Tips:

• Focus on controlled movements rather than speed.

• Breathe out as you pull the band in, and breathe in as you extend your arms back.

• If you find the exercise too easy, try using a band with more resistance.