This is a safe exercise for beginners who need to work on their posture. If you can´t keep your spine straight while rowing, you should practice with this exercise.
Anchor the band to the door at your stomach height.
Attach both ends of the band to one handle, and grip the handle with one hand.
Facing the door, stand 3 to 4 feet away from it. Feet with a wide stance, bend your knees and keep your back and head straight. Your palm is facing in and your arm is straight out in front of you.
Exhale and contract your lats, pulling the handle back until your elbow is right below your shoulder. Keep your arm tight to your body. Try to keep your forearm parallel to the floor as you pull back.
Inhale and gently return to the starting position. Repeat.