Band single-arm row
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Muscles worked
- High load
- Lats
- Medium load
- Upper back · Rhomboids
- Low load
- Biceps, Core, and Delts · Rear
Primary muscles
How to do it
Anchor a band at roughly chest height (a closed door anchor or a sturdy post), stand facing it in a staggered stance, and hold the band in one hand with the arm extended. Pull the elbow back along the ribs toward the hip, squeezing the shoulder blade toward the spine, then return under control without letting the shoulder roll forward. Keep the torso square — the row moves the arm, not the trunk. Finish the set, then switch arms.
Form cues
- Pull the elbow to the hip, not the hand to the chest
- Do not let the torso rotate with the pull
Safety
Talk to a professional before this exercise if you have any of the following:
Elbow
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.