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Mini Band Row from Lunge

Upper-back pulling drill emphasizing shoulder-blade control with band.

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Mini Band Row from Lunge demonstration

Exercise overview

Training details

BackLatsBicepsQuadricepsGlutesCore

Equipment

Resistance Band

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor the band in front of you, hold one end in each hand, and settle into a stable split-lunge position.
  2. 02Keep the front foot flat, the torso tall, and the hips square while the arms extend toward the anchor.
  3. 03Pull both elbows back toward the ribs without changing the depth of the lunge.
  4. 04Squeeze the shoulder blades briefly while keeping the shoulders away from the ears.
  5. 05Extend the arms slowly to the start, maintain lower-body position, and repeat.

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Variations

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Alternatives

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