Single arm bent over banded row

Assume a staggered stance and double over the resistance band and hook on end with your front foot.
Grab the other end with the same-side hand and stabilize yourself by placing your free hand on a table, chair, etc. You can either place it on your knee.
Slightly bend the front foot’s knee, bend at the hips so that your torso is parallel to the floor or slightly above.

Leading with your elbow, pull the band comes close to your lower chest.
Squeeze and hold the contraction at the top for a second.

Slowly return back to the starting position.
Repeat for the recommended number of repetitions, then switch to the opposite hand.