Get a great back workout with a band.
I use this exercise for strength and cardio.
To make it a more strength based exercise use a band with a lot of tension, squeeze and hold the end position.
To use a band row in a cardio circuit lighten up the band and increase your speed. Get as many reps in as you can in a specific time frame. I like 30 seconds. But you can go longer. Though I wouldn’t go past 60 seconds.