Standing Band Row

The standing band row pulls a resistance band anchored at chest height toward the torso, and it is the most practical way to train a horizontal pull without a gym. The band's resistance curve suits the movement well: it increases as the band stretches, so the hardest point falls at the end of the pull where the shoulder blades come together, which is exactly where a cable or dumbbell row becomes easiest. The lats, rhomboids and middle trapezius do the work, with the rear deltoids assisting. Set the resistance by how far back you step rather than by changing bands. Keep the elbows close to the body and resist the temptation to lean back as the band tightens, since that turns the exercise into a whole-body sway. It travels well and needs no anchor point beyond a door, a post or a rack, which makes it one of the few back exercises that genuinely works away from a gym.