The single arm band row is a great exercise for the mid back. It's also a great substitute for the bent over barbell row - for those of you who can't perform this exercise. The single arm band row is a compound movement that builds mid back musculature, while also addressing the posterior shoulder and biceps. Really focus on moving the shoulder blade down and back, gliding on the rib cage. The important point to remember about this exercise is to keep your back straight. Don't hunch your back. Slightly bend your knees and pull into a straight line. The muscles that are being used are the posterior shoulder blade muscles, latissimus dorsi, rhomboids and biceps.
Wrap the resistance band around a fixed object that allows the band to be stable at mid-torso level. Standing in an athletic position, with our knees bent and chest up, grab both handles in one hand, then pull the band back toward your stomach. Keep your elbows in close to your body. It is important to pull your elbow back past your body without rotating your hips. Picture yourself in a row boat. Slowly return arms to starting position and repeat 10 to 15 times, 2 to 3 times.