1. Take a seated position on the floor with your legs extended in front of you.
2. Secure a resistance band around a sturdy, fixed object such as the base of a squat rack or a heavy piece of furniture at foot level.
3. Grasp the ends of the band with both hands; arms extended and palms facing each other.
4. Sit up tall, engaging your core, and keep your back straight (do not round your shoulders).
5. Begin the movement by driving your elbows straight back, squeezing your shoulder blades together, and pulling the band towards your waist.
6. Keep your chest up and elbows close to your body as you row the band back.
7. Pause briefly when the band reaches your torso or when your elbows can't go further back.
8. Slowly release the tension and extend your arms back to the starting position.
9. Repeat for the desired number of repetitions and sets.
10. Make sure to maintain proper form throughout the exercise to avoid any strain on the lower back.
Remember to adjust the intensity of the exercise by using different thicknesses or strengths of resistance bands, or by changing your position relative to the anchor point to increase or decrease the tension.
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