Band Rows

Affix a light loop band to something that will not move. Put your hand inside the end of the band, so it crosses the back of your wrist like a bracelet. Hold both sides of the band in your hand. To begin the row, start by pulling your shoulder blades back (retraction) and down (depression). Start with the palm facing the ground, and as you pull the band towards your waist rotate your palm to the ceiling. Be sure to keep your shoulder blades retracted and depressed throughout the exercise. Repeat on both sides.

The double arm version of this exercise involves grabbing inside the band from the underneath with both hands. Shoulder blade position stays the same, but this time both arms pull, hands rotating to palms up once they reach the body.

Band overhead press with Lat pulldown

Using a red loop band (light), step one foot on one end of the band to secure it. Holding the band with both hands, loop thumbs under the band so you are holding it in a front rack position. Keeping the elbows close together press the band straight overhead. From this position let the elbows flare out to the side of the body as you pull the band wide, bringing your elbows down to shoulder height. Reverse the movement pressing your arms overhead, and bringing the elbows back in front of the body as you lower them back to your starting position.

Diagonal Pull aparts

This exercise requires a red loop band.  Hold the band at its ends with each hand.  Keep one arm straight with your hand at your side.  Keeping that hand stationary, bring your other hand to touch the stationary hand then pull up and away at a 45 degree angle so it finishes outside your shoulder line, but above head height.

Second option is to keep the top hand stationary and instead pull the other arm down at a 45 degree angle to finish outside your hip.