Squatted Back Row With Flat Bands

Area Targeted: Outer Back

Build your Lats (V-Taper Muscles) by doing Squatted Back Row With Flat Bands. Rowing exercises with a light grip isolate and work the back muscles so well. You will love this exercise with flat bands because you simply anchor the bands, grab a side in each hand and pull!

Learn set-up, movements and points to remember below:

Set Up

Anchor: Secure the door anchor at knee height.

Bands: Thread the band(s) through the anchor.

Body Positioning: Grip an end of the band in each hand and squat 3 to 4 feet from the door while facing the door. Keep your head straight and chest up.


With your arms tight to your body, and your forearms parallel with the floor, pull the band until your hands are by your chest. Slowly return to the starting position. Repeat.

Points To Remember

1. Keep your arms tight to your body throughout the movement.