A rowing machine you can fold into your bag.
Keep your chest up and stop yourself from rocking backward to cheat the pull.
Sitting tall with the band looped around your feet recreates the cable row's line of pull, the mid-back and lats dragging the elbows straight back while the biceps assist. Band tension peaks right as your shoulder blades squeeze together, so the contraction gets loaded hardest at the exact moment it matters. It's the horizontal pull that needs zero anchor points, just you, a floor and the loop, which makes it the backbone of any travel or home back session.
The pattern is identical, but the band loads the squeeze at the end hardest while a cable is more even throughout. The band also stretches you into a longer reach at the start, so treat that stretched position as part of the rep, not slack to rush through.
You're using your torso to beat tension your back can't handle. Sit tall, lock your torso angle, and let only the arms and shoulder blades move. If you can't, grip further up the band and rebuild strictly.
Around the middle of the soles, over your shoes if you're wearing them. Keep a slight bend in your knees so the band tracks cleanly to your hands and can't ping off your toes.
