Band Split Jump with Single Arm Row

Perform a dynamic split jump while simultaneously executing a single-arm resistance band row.

AdvancedBack Hips Thighs Band

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Band Split Jump with Single Arm Row

Compound

Band High Knee Lunge with Single Arm Row

Back · Hips · Band

Intermediate

Compound

Band Jump Lunge with Single Arm Row

Back · Hips · Band

Advanced

Compound

Band Deadlift with Single Arm Row

Back · Hips · Band

Intermediate

Compound

Band Squat with Single Arm Row

Back · Thighs · Band

Intermediate

Description

This is a compound exercise that involves performing a split jump while simultaneously doing a single arm row using a resistance band. It targets multiple muscle groups and requires coordination and balance.

Save Band Split Jump with Single Arm Row to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Band Split Jump with Single Arm Row

01
Setup
Anchor a resistance band securely at a low to mid-level point. Stand facing the anchor, holding the band handle in one hand with tension, and assume a split stance with the opposite leg forward.
02
Setup
Ensure your front knee is stacked over your ankle and your back knee is under your hip, with your core engaged and chest up. Your rowing arm should be extended towards the anchor with a slight bend in the elbow.
03
Explosively drive through both feet, extending your hips and knees to jump vertically, switching your leg positions in mid-air.
04
Simultaneously as you jump, pull the band handle towards your torso, squeezing your shoulder blade towards your spine, keeping your elbow close to your body.
05
Land softly in the opposite split stance, absorbing the impact through your legs, while controlling the eccentric phase of the row as you extend your arm back towards the anchor.

Tips

Focus on synchronizing the jump and row; the pull should initiate as you begin to drive up for the jump to maximize power and coordination.
Maintain a strong, stable core throughout the entire movement to protect your spine and efficiently transfer power between your upper and lower body.
Absorb the landing by bending your knees and hips, ensuring your front knee tracks over your toes to protect your joints and prepare for the next rep.
Choose a band that provides adequate resistance for the single-arm row without compromising your jump form or balance during the explosive phase.

Common mistakes

Many people rush the movement, leading to unstable landings or a sloppy row; focus on controlled execution and a soft landing, ensuring stability before initiating the next rep.
Pulling with too much arm and not engaging the back muscles can cause spinal flexion; initiate the row by retracting your shoulder blade, keeping your chest proud and spine neutral.
Not reaching full range of motion in either the jump or the row diminishes effectiveness; drive powerfully through the legs for a higher jump and ensure a full extension and contraction during the rowing motion.

In the Ellim app, Band Split Jump with Single Arm Row unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train band split jump with single arm row?

Get Ellim — Free

Questions

Is Band Split Jump with Single Arm Row good for beginners?

Band Split Jump with Single Arm Row is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Band Split Jump with Single Arm Row?

You need Band to perform Band Split Jump with Single Arm Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Band Split Jump with Single Arm Row?

Focus on synchronizing the jump and row; the pull should initiate as you begin to drive up for the jump to maximize power and coordination. Maintain a strong, stable core throughout the entire movement to protect your spine and efficiently transfer power between your upper and lower body. Absorb the landing by bending your knees and hips, ensuring your front knee tracks over your toes to protect your joints and prepare for the next rep. Choose a band that provides adequate resistance for the single-arm row without compromising your jump form or balance during the explosive phase.

What are common mistakes when doing Band Split Jump with Single Arm Row?

Many people rush the movement, leading to unstable landings or a sloppy row; focus on controlled execution and a soft landing, ensuring stability before initiating the next rep. Pulling with too much arm and not engaging the back muscles can cause spinal flexion; initiate the row by retracting your shoulder blade, keeping your chest proud and spine neutral. Not reaching full range of motion in either the jump or the row diminishes effectiveness; drive powerfully through the legs for a higher jump and ensure a full extension and contraction during the rowing motion.