One-arm Row with Band
Muscle Groups: Lats, Traps
One-arm Row with Band focuses on Lats, Traps, with Biceps, Lower Back, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform One-arm Row with Band with proper form and technique.
- 1
Anchor a resistance band to a sturdy object at a low height, or loop it under one foot.
- 2
Stand facing the anchor point, holding one end of the band with one hand, palm facing inward.
- 3
Take a step back to create tension in the band, assuming a staggered stance with your working arm's foot back, or a bent-over position with a flat back.
- 4
Keeping your core engaged and back straight, pull the band towards your hip or waist by driving your elbow back.
- 5
Squeeze your shoulder blade at the top of the movement, feeling the contraction in your back muscles.
- 6
Slowly extend your arm back to the starting position, controlling the resistance of the band.
Secondary Muscles
While One-arm Row with Band primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Lower Back, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed One-arm Row with Band, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as One-arm Row with Band, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
