Band Standing Single Arm Row

Perform a Band Standing Single Arm Row to strengthen your lats, rhomboids, and biceps.

IntermediateBack Band

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

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Variations of Band Standing Single Arm Row

Isolation

Band Standing Straight Arm Pulldown

Back · Band

Intermediate

Compound

Band Squat with Single Arm Row

Back · Thighs · Band

Intermediate

Compound

Resistance Band Squat with Single Arm Row

Back · Resistance Band

Intermediate

Compound

Resistance Band Deadlift with Single Arm Row

Back · Resistance Band

Intermediate

Description

The Band Standing Single Arm Row is a strength training exercise that targets the upper body. The exercise is performed by standing on a resistance band, holding the other end with one hand, and pulling it up in a rowing motion.

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How to do Band Standing Single Arm Row

01
Setup
Stand on the middle of a resistance band with one foot, feet hip-width apart, ensuring the band is securely under your arch.
02
Setup
Grasp one end of the band with your opposite hand (e.g., left foot on band, right hand holds band), palm facing your body, and take a slight step back to create initial tension. Hinge forward slightly at your hips, maintaining a flat back and a slight bend in your knees.
03
Initiate the pull by retracting your shoulder blade, then drive your elbow upwards and back, pulling the band towards your hip or lower rib cage.
04
Squeeze your back muscles at the top of the movement, ensuring your elbow travels past your torso and your shoulder blade is fully engaged.
05
Slowly and controllably extend your arm back to the starting position, allowing your shoulder blade to protract fully without rounding your back or losing tension.
06
Complete all desired repetitions on one side before switching the band to the other foot and hand to work the opposite arm.

Tips

Focus on initiating the pull with your shoulder blade, not just your arm, to maximize engagement of your latissimus dorsi and rhomboids.
Keep your core braced throughout the movement to maintain a stable torso and prevent unwanted rotation or compensatory movements.
Control the eccentric (lowering) phase of the movement, resisting the band's pull to further engage your back muscles and improve muscle growth.
Experiment with different foot placements on the band to adjust resistance; a wider stance or shorter band length creates more tension and increases difficulty.

Common mistakes

Rounding the back during the row puts undue stress on the lumbar spine; fix this by maintaining a neutral spine and hinging only at the hips, keeping your chest up.
Using too much momentum or jerking the band reduces muscle activation and increases injury risk; fix this by performing controlled, deliberate pulls and focusing on the mind-muscle connection.
Shrugging the shoulder instead of retracting the shoulder blade shifts tension to the upper traps; fix this by keeping your shoulder down and away from your ear as you pull, focusing on pulling with your elbow.

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Questions

Is Band Standing Single Arm Row good for beginners?

Band Standing Single Arm Row is rated intermediate. 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 Standing Single Arm Row?

You need Band to perform Band Standing 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 Standing Single Arm Row?

Focus on initiating the pull with your shoulder blade, not just your arm, to maximize engagement of your latissimus dorsi and rhomboids. Keep your core braced throughout the movement to maintain a stable torso and prevent unwanted rotation or compensatory movements. Control the eccentric (lowering) phase of the movement, resisting the band's pull to further engage your back muscles and improve muscle growth. Experiment with different foot placements on the band to adjust resistance; a wider stance or shorter band length creates more tension and increases difficulty.

What are common mistakes when doing Band Standing Single Arm Row?

Rounding the back during the row puts undue stress on the lumbar spine; fix this by maintaining a neutral spine and hinging only at the hips, keeping your chest up. Using too much momentum or jerking the band reduces muscle activation and increases injury risk; fix this by performing controlled, deliberate pulls and focusing on the mind-muscle connection. Shrugging the shoulder instead of retracting the shoulder blade shifts tension to the upper traps; fix this by keeping your shoulder down and away from your ear as you pull, focusing on pulling with your elbow.