Area Targeted: Outer Back

Work both sides of your back to the max by doing The Squatted Back Row With Tube Bands. This exercise works the Latissimus Muscles (the ones that give you width in your back). The squatted position works really well as it gives you a lower center of gravity so that you can use more resistance without being pulled forward.


Follow the instructions below to perform this exercise:


Anchor: Secure the band(s) to the door with the door anchor at knee height.

Bands: Attach each end of the band(s) to a handle.

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.)


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


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.