Start Position:
  1. Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be at a low position.
  2. Start in a high-plank position on the floor with your head toward the anchor point and one end of the resistance band in each hand. Extend one arm toward the anchor point. There should be tension in the resistance band in this starting position.
  3. Engage your core so that you maintain correct posture throughout the movement.
End Position:
  1. Arms bent with your body in a low push-up position maintaining the body posture with which you started.
  1. Starting with one arm extended toward the anchor point, bend the extended arm as far back as possible toward your body and then extend your arm back to the starting point before placing your hand on the floor (below your shoulder).
  2. Perform one push-up (lower your body toward the floor and then push back up) before repeating the row with the other arm. Engage your core so that you maintain correct posture throughout the movement.
  3. Continue side-to-side alternating between a row and a push-up for the prescribed number of repetitions.
Modification Options:
  1. This exercise may also be performed with both ends of the resistance band in one hand, alternating between the push-up and the row (on one side). You will then repeat the exercise on the other side (with the other arm).
  2. Perform the push-ups with knees on the floor to make the exercise easier.
  3. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.

Start row

Start position

End row

End position