- Stand with your feet shoulder-width apart, with the band under both feet.
- Grasp the handles of the band with both hands, keeping your arms straight and extended in front of you.
- Keep your back straight, abs engaged, and shoulders relaxed as you curl your hands towards your shoulders, bending at the elbows.
- Start by standing on the center of the band with both feet, shoulder-width apart.
- Hold the band with both hands, palms facing down, arms extended straight in front of you.
- Slowly curl your hands towards your shoulders, pulling the band tight, then lower your arms back to the starting position, keeping tension on the band throughout the exercise.
- Anchor the band to a stable point and take a half squat position.
- Hold the band loop in one hand and pull your elbow straight back.
- Anchor the band to a stable point.
- Take a half squat position and hold there.
- Perform a row while holding the squat position.
