Squatted Back Rows

Area Targeted: Outer Back

Set up:
Secure the band(s) to the door with the door anchor at knee height.
Clip Bands: Attach each end of the band(s) to a handle.
Handle Bands: No adjustment required.
Body Positioning:
Grip a handle in each hand and squat 3 to 4 feet from the door while facing the door. Keep your head straight and chest up. Your arms should be straight out in front of you (forearms parallel with the floor.)

Movement: Pull the handles until your hands are by your chest. Return to the starting position (controlling the resistance). Repeat.

Points To Remember:
1. Hold the handles with a loose grip.
2. Squeeze your shoulder blades together as you pull the handles back.
3. Your arms should tight to your body as you pull.

Squatted Back Row


1 Arm Bent Over Row (Lawn Mower) Assisted Pull Ups Assisted Reverse Grip Pull Ups Bent Over Back Row (Heavy Pants) Kneeling 1 Arm Back Row Kneeling Back Row Kneeling Straight Arm Lat Extension Lying Lat Pull Reverse Grip Lat Pulldown Seated Back Row (High) Squatted Back Row Standing One Arm Back Row Standing Back Extension Standing Back Extension (Handle) Wide Grip Lat Pull Down

Don't Live In a Gym... Just Look Like You Do!