The standing alternating band speed row is an explosive back exercise using exercise bands. It targets the muscles of the middle and upper back, including the lats (latissimus dorsi), rhomboids, and trapezius, as well as the biceps. It can be performed for time or reps either as part of a power or speed-focused portion of a workout or as a burnout at the end of a workout.
Speed training targets type II fast-twitch muscle fibers
Simple way to get an intense workout from a single band
Band can be wrapped around any solid object
Great component of a band-focused circuit or workout