Demonstration video
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Get my programHow to do the single arm banded low row
Instructions
- Sit on the floor with your legs extended and loop a resistance band around a secure anchor point in front of you.
- Grab the band with one hand, keeping your arm extended and torso upright.
- Pull the band toward your waist by driving your elbow backward in a straight line.
- Pause briefly at the end of the movement, then slowly return to the starting position.
- Repeat for the desired number of reps, then switch sides.
Technical Tips
- Keep your torso stable and avoid twisting during the pull.
- Retract your shoulder blade at the start of the movement to maximize back engagement.
- Maintain a controlled pace throughout the movement for maximum tension.
Breathing Tips
- Inhale as you extend your arm to return to the starting position.
- Exhale as you pull the band toward your torso.
Medical restrictions
- Avoid if you have active shoulder impingement.
- Not recommended during acute lower back pain.
- Consult a professional if recovering from biceps or rotator cuff injury.
Description
The Single Arm Banded Low Row is an effective resistance band exercise designed to strengthen the upper and mid-back while improving unilateral control and muscular balance. This seated rowing movement targets the muscles responsible for scapular retraction and arm flexion, making it a valuable addition to upper body strength routines. Unlike machine-based rows, the elastic resistance allows for a variable load throughout the range of motion, enhancing muscle activation and joint safety. Ideal for home workouts or gym warm-ups, this exercise is particularly useful for beginners and intermediate lifters looking to correct muscular asymmetries. Its unilateral nature helps engage core stabilizers and enhance neuromuscular coordination on each side of the body. It is also a low-impact option suitable for people managing joint sensitivity or requiring progressive loading alternatives. Whether your goal is back development, posture improvement, or functional pulling strength, the Single Arm Banded Low Row provides a versatile and accessible solution for building foundational pulling power.
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Description
The Single Arm Banded Low Row is an effective resistance band exercise designed to strengthen the upper and mid-back while improving unilateral control and muscular balance. This seated rowing movement targets the muscles responsible for scapular retraction and arm flexion, making it a valuable addition to upper body strength routines. Unlike machine-based rows, the elastic resistance allows for a variable load throughout the range of motion, enhancing muscle activation and joint safety. Ideal for home workouts or gym warm-ups, this exercise is particularly useful for beginners and intermediate lifters looking to correct muscular asymmetries. Its unilateral nature helps engage core stabilizers and enhance neuromuscular coordination on each side of the body. It is also a low-impact option suitable for people managing joint sensitivity or requiring progressive loading alternatives. Whether your goal is back development, posture improvement, or functional pulling strength, the Single Arm Banded Low Row provides a versatile and accessible solution for building foundational pulling power.
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