Partner-Anchored Band Circuit: Rows, Presses and Pulls

With no wall bars or anchors, one partner holds the resistance band while the other performs rows, chest presses, face pulls and triceps extensions. Students build upper-body strength with a push-pull balance and learn to adjust load by changing distance.

How to play

1. Pairs share one band; the anchor stands in an athletic stance, knees bent, holding the band with both hands at chest height (2 min).
2. Teach how to change the load: one step back adds tension, one step in reduces it (2 min).
3. Round 1 (8 min): four exercises of 40 s with 20 s to switch roles: row, chest press, face pull and overhead triceps extension.
4. Rest (2 min): doorway-style chest stretch in an imaginary door frame.
5. Round 2 (6 min): the same exercises for 30 s, one step farther away.
6. Wrap-up (2 min): each pair records how many steps of distance they used per exercise for the next workout.

Rules

• The anchor never lets go of the band suddenly.
• Check bands for nicks or tears before starting.
• Keep a neutral spine and shoulders away from the ears.
• Nobody pulls the band toward a partner's face.

Variations

Adaptations

• For limited mobility, work seated with the anchor standing behind or in front of the chair.
• For students with autism, a card with pictures of the four exercises shows the order.
• Stronger students double the band or use two at once.

Learning goals

• Balance pushing and pulling exercises.
• Adjust intensity by changing distance from the anchor.
• Record loads to progress in future workouts.

Equipment for a class of 25

• resistance bands: 13
• stopwatch: 1

Teacher tip

Pair students of similar height so the pulling angle is right. The typical mistake is shrugging during rows, so cue students to squeeze the shoulder blades before pulling.

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