As a former U.S. Marine, Erin Oprea is dedicated to fitness. Now a Nashville-based personal trainer with clients like Carrie Underwood, she uses her expertise to help those with busy lives stay fit. Visit her site or follow her on Twitter @erinoprea. Then come back to PEOPLE.com every Thursday to master a new workout move.
Chin-ups are one of my all-time favorite exercises. They engage quite a few muscles to lift your entire body weight off the ground.
However, many of you may not have a suitable pull-up bar, playground or strength to do them so I want to show you a great alternative to get a similar workout with a resistance band. This will help create the beautiful back, shoulders and arms that people yearn for!
You may notice I have an incredibly attractive assistant helping create the resistance needed — but you don’t need one. Just loop the band around a pole, a piece of equipment at the gym or even a garage door track to get the correct angle.
Underhand Band Rows
1. Grab a resistance band palms up and go down on one knee leaning slightly forward with your arms outstretched.
2. Drive your elbows backward keeping them close to your ribs and squeeze your shoulder blades together in the middle of your back.
3. Slowly return to the starting position and repeat for 15-20 repetitions making sure not to round your back during the movement.
4. Do 4 sets switching which leg is forward after each set.
5. Work your way up to a more challenging workout by using a harder resistance band or moving further back from your anchor point.
Eventually, try a full chin-up. Start by having someone help you up to the bar or use your band to assist you. Create this as a goal!
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