Videos
Instructions
- Sit upright on a bench with your feet flat and knees bent.
- Anchor a resistance band at floor level in front of you.
- Grab the band with one hand and fully extend your arm.
- Pull the band toward your waist by retracting your shoulder blade and bending your elbow.
- Pause briefly, then slowly return to the starting position.
- Complete all reps on one side before switching.
Technical Tips
- Keep your torso upright and avoid leaning back.
- Initiate the pull by squeezing your shoulder blade toward your spine.
- Keep the elbow close to your body throughout the movement.
- Control the resistance band both during pulling and returning.
Breathing Tips
- Exhale while pulling the band toward your torso.
- Inhale as you return to the starting position.
Medizinische Einschränkungen
- Shoulder impingement or instability
- Severe lower back pain or disc injury
- Acute biceps tendonitis
Beschreibung
The Seated Single Arm Banded Row is a foundational back-strengthening exercise that uses a resistance band to engage the upper and mid-back muscles effectively. Performed while seated, this unilateral movement allows focused activation on each side, promoting muscular balance and improving posture. It is especially beneficial for beginners and individuals in rehabilitation settings, due to its controlled, joint-friendly motion. By isolating one side at a time, it helps correct muscular imbalances and encourages better mind-muscle connection. The band provides accommodating resistance, making the exercise adaptable to different fitness levels without the need for heavy equipment. Ideal for home workouts or gym warm-ups, the Seated Single Arm Banded Row is a practical choice to enhance back strength, scapular stability, and pulling mechanics.
What muscles do seated single arm banded rows work?
Seated single arm banded rows primarily target the back muscles, especially the lats, with additional activation of the rhomboids, biceps, and rear deltoids.
Can I do banded rows without a bench?
Yes, you can perform banded rows seated on the floor or a sturdy surface, but using a bench improves posture and range of motion for better muscle engagement.
Are single arm banded rows good for posture?
Yes, single arm banded rows help improve posture by strengthening the upper back and scapular stabilizers, which counteract the effects of prolonged sitting.
How many reps should I do for banded rows?
For strength and muscle endurance, aim for 10–15 reps per arm for 3–4 sets, adjusting resistance based on your fitness level.
Is this exercise safe for beginners?
Yes, the seated single arm banded row is beginner-friendly and offers a low-impact way to build back strength with minimal joint stress.