- Before each rep, take a deep breath in (360 degrees of air around the spine). As you initiate the row, exhale, brace your core (imagine that you’re about to block a soccer ball with your stomach), tuck your rib cage down towards your hips (close the space in your midsection), and squeeze your glutes as this will help keep your body stable and in proper alignment.
- Keep your shoulders packed.
- Initiate the rowing movement with the muscles of your mid back, not your arm.
- Allow your scapula of the working side to move. It should not remain retracted the entire time.
- Make sure that there is tension in the band at all times, and the you fully extend your arm.
- Maintain a neutral spine. Your body should be in a straight line from your head to heels. Keep your chin packed.
- Aside from your arm, there should be no movement occurring in your body whatsoever. This is the main point of this exercise.
- Reset before each rep.
- I will often perform this exercise with a weight plate or chain on my mid/lower back. You can also make the exercise more challenging by using a thicker band. Your #1 priority should be to perform this exercise with proper form.