Band Single-Arm Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• External Oblique
• Flexor Digitorum Superficialis

Equipment

• Resistance Band

Technique

1. Anchor a band at about waist height in front of you and hold the free end in one hand.
2. Step back until the band is taut and stand in a staggered stance, torso tilted slightly forward, working arm straight toward the anchor.
3. Row the hand toward your ribs, keeping the elbow close to your body.
4. Straighten the arm slowly and repeat, then switch sides.

Cues

• Keep the shoulders level.
• Lead with the elbow.
• Resist twisting toward the working arm.

Common mistakes

• Rotating the torso to help the pull.
• Shrugging the shoulder up.
• Letting the band pull the arm out fast.

Alternatives

• One-Arm Dumbbell Row
• Band Standing Row