Pull-ups or Row
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Pull-ups: for strong folks with access to a high bar. Hold the bar with hands at shoulder-width or slightly wider apart, palms facing away. Pull up and exhale, lifting your chest toward the bar. Lower yourself slowly.
Row: for mere mortals, or those without a high bar. Wrap your resistance cord around a tree, or fasten it in a doorway, at middle-chest height. Hold the handles with your palms facing inward, and stand erect. Keep the shoulder blades pulled inward toward each other. Keeping your wrists straight, pull your elbows straight back. Return in a controlled manner.