Before you start the exercise, make sure to really read through the instructions. If you don’t have the proper form, you will end up putting all the work on your arms and shoulders instead of working your lats.

To do this, follow these tips:

- Don’t let your arms and shoulders do all the work

- Keep your torso still, knees slightly bent, chest out and back straight

- Tighten your abs and try not to rock back and forth

Seated Row

This exercise targets your lats, specifically the mid and lower back.

Set up your anchor point at belly button height when you are seated with your legs extended and your back straight.

With your arms extended forward, squeeze your shoulder blades together as you pull the band back as far as you can toward your stomach.


Pull one arm back at a time, or both simultaneously.

Insert a bar or handles for different grip combinations, like close/wide and overhand/underhand.

Use two bands to lower the resistance by either wrapping one around each foot or interlocking them at their midpoints.

Work on your balance by sitting on top of an exercise ball instead of on the ground.