Hinge over a band and build back thickness anywhere.
Keep a flat back and lead with your elbows, don't round your spine to row higher.
Hinging over a band you're standing on turns the classic bent-over row into a go-anywhere back builder, the lats and mid-back drag your elbows behind you while the biceps assist the pull. Because band tension peaks right at your ribs, the squeeze at the top of each rep is loaded harder than it would be with free weights, rewarding a full, deliberate contraction. It's the row you keep in your kit for travel, home sessions, and burnout sets after heavy pulling.
Widen your stance on the band, grip lower down the loop, or stand on it with both feet and take a hand position that removes all slack at the bottom. A thicker band is the next step once those run out.
Your hinge is collapsing as you fatigue. Re-set with soft knees, hips pushed back and a flat torso around parallel, and stop the set when you can't hold that shape. The lower back should work as a stabiliser, not ache.
To the lower ribs and waist, elbows driving straight back past your sides. Rowing high toward the chest with flared elbows shifts emphasis away from the lats and usually means you're rounding forward to reach.
