Anchor a band and row your way to a thicker back.
Lead with your elbows and keep your torso still, don't lean back to add range.
With the band anchored at chest height in front of you, stepping back sets your resistance and every pull to the ribs loads the mid-back and lats, biceps assisting. The band tension peaks right as your shoulder blades squeeze together, putting the hardest work at the contraction where rows earn their money. Your torso's only job is to stay bolt still, the moment you lean back for extra range, you are lifting with bodyweight sway instead of back muscle.
Step further from the anchor to pre-stretch the band, or start your reps with the band already taut and pause two seconds at full squeeze. Slowing the return to a three count also adds serious work with zero new kit.
Chest height gives the classic mid-back row. A lower anchor pulls the line upward toward your ribs and biases the lats slightly, higher pulls it down and hits the upper back and rear delts more, all are useful.
Because the band gets hardest right where the squeeze happens, and leaning back fakes the finish. Plant your feet, brace, and if you cannot complete the squeeze without swaying, step slightly closer to the anchor and own the rep honestly.
