Back & posture
Standing band row
Pulling a band towards you — a joint-friendly way to strengthen the upper back.
Beginner Low impact
How to do it
- Anchor a band at about chest height in front of you (a door anchor in a closed door works well).
- Hold an end or handle in each hand, arms straight, and step back until there is tension.
- Pull your elbows back past your ribs, squeezing your shoulder blades together.
- Return slowly with control.
Form tips
- Stand tall, chest proud.
- Keep your shoulders down away from your ears.
Common mistakes
- Leaning back to pull.
- Letting the band snap back.
Easier and harder
Make it easier
Step closer to the anchor.
Make it harder
Step further away or use a stronger band.
