Band Row w/ Neck Extension

Anchor a band on something sturdy by looping it through itself on a squat rack, support column, or some stable upright. Walk backwards holding onto the band with a double overhand grip. With a slight bend in the knees and hips, pull the band to your upper chest driving your elbows back as far as possible while extending the neck backwards. Squeeze the back of your neck, your traps, and all upper back muscles for a second or two before straightening the arms out and bringing the head back to neutral. Feel free to play around with the height of pull and pull to your neck, chest, ribs, etc. to warm up different parts of your back and neck muscles.