Vidéos
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.
Restrictions médicales
- 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.
What muscles do single arm banded low rows work?
Single arm banded low rows primarily target the back muscles, especially the lats and rhomboids, while also engaging the biceps and forearms for grip and elbow flexion support.
Can I do single arm banded rows at home?
Yes, single arm banded rows are ideal for home workouts since they only require a resistance band and a stable anchor point, making them easy to perform in small spaces.
Are single arm banded rows good for posture?
Absolutely, single arm banded rows help improve posture by strengthening the upper back muscles responsible for scapular retraction and alignment.
How many reps should I do for single arm banded low rows?
For general strength and muscle development, aim for 10–15 controlled reps per side, focusing on form and full range of motion.
Is the single arm banded row safe for beginners?
Yes, the single arm banded row is beginner-friendly due to its low-impact nature and the ability to easily adjust resistance by changing band tension or thickness.
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.