Resistance Band Bent Over Row

The resistance band bent over row reproduces the barbell row pattern with nothing but a band underfoot. Hinging forward until the torso approaches parallel puts the lats and the mid-back in the working position, and standing on the middle of the band anchors it so both hands pull against the same tension. The band suits the movement better than it first appears: resistance rises as it stretches, so the hardest point coincides with the shoulder blades coming together, where a barbell row is at its easiest. Increase the load by widening your stance on the band rather than reaching for a heavier one. The hinge is what makes it safe and effective at once, so hold that position for the whole set instead of rising as the repetitions get hard. Keep the spine flat from the first repetition to the last, and treat the moment your back starts to round as the end of the set rather than something to push through.