Lats
Kneeling 1 Arm Row
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On all fours with a low anchor, your working arm can reach forward and overhead at the start of every rep. That is a stretch most band back work never gives you, and it means the Lats are loaded from full length rather than halfway.
Set Up
Anchor: Door anchor at the bottom of the door.
Bands: Clip both ends of the band into one handle and hold it in one hand.
Body position: Get onto your hands and knees four to five feet from the door, facing it. Back straight. Your working arm points straight at the anchor with the palm facing up, and let that shoulder reach up toward your ear.
Movement
Pull the handle back, away from the door, until your hand is below your chest. Return under control and repeat.
Points To Remember
- Grip the handle loosely, just tight enough not to drop it, and pull through your elbow.
- Pull that shoulder back down as your hand comes toward your chest.
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