Band One Arm Standing Low Row
Band One Arm Standing Low Row Exercise Description
The Band One-Arm Standing Low Row is a unilateral horizontal pulling exercise using a resistance band anchored under the working-side foot. It primarily strengthens the latissimus dorsi, with key assistance from the middle trapezius, rhomboids, and posterior deltoid for scapular retraction, while the biceps and forearm flexors assist the pull. Because it’s performed one side at a time, the trunk (especially the obliques) resists rotation to help maintain a neutral spine and stable rib cage. The movement pattern is a low row: from an extended arm with a gently protracted scapula, you draw the shoulder blade down and back as you pull toward the lower ribs, then return under control to the start. With strict posture and smooth tempo, this exercise fits most spaces and skill levels and reinforces coordinated shoulder and scapular motion.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis, Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Teres Major, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Internal Obliques, Longissimus, Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Resistance Band
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Band One Arm Standing Low Row Exercise
‘- Stand tall with feet hip-width. Place the working-side midfoot over the band; hold the free end in the same-side hand with a neutral grip (palm facing in).
– Soften your knees, brace your core, and set a neutral spine and neck (ears over shoulders, ribs stacked).
– Create light tension in the band with your arm extended about 30–45° in front of you, shoulder relaxed.
– “Set” the shoulder by gently drawing the scapula down and back without shrugging.
– Row by driving the elbow straight back close to your ribs, aiming the hand toward your lower ribs or front pocket. Keep the wrist neutral.
– Pause briefly with the shoulder blade retracted; avoid trunk twisting or leaning.
– Return the arm to full but comfortable reach under control, allowing the scapula to protract slightly while keeping posture.
– Breathe out as you pull; breathe in as you return.
– Switch sides and repeat with the same setup.
– Avoid: rounding the back, flaring the ribs, shrugging the shoulder, snapping the band, or letting the wrist collapse.
Band One Arm Standing Low Row Tips
‘- Stand tall with feet hip-width and the working-side midfoot securely pinning the band.
– Use a neutral grip with the working hand (palm facing in) as you hold the free end of the band.
– Soften your knees, brace your core, and keep ears over shoulders with ribs stacked to maintain a neutral spine and neck.
– Start with the arm extended 30–45° in front of you, creating light band tension while keeping the shoulder relaxed.
– Gently draw the shoulder blade down and back to “set” the shoulder without shrugging.
– Drive the elbow straight back close to your ribs, aiming your hand toward your lower ribs or front pocket while keeping the wrist neutral.
– Briefly pause with the shoulder blade retracted, making sure you don’t twist or lean through the trunk.
– Return the arm forward under control to a full but comfortable reach, allowing the scapula to protract slightly while keeping your posture.
– Breathe out as you pull the band and breathe in as you return to the starting position.
– Avoid rounding your back, flaring your ribs, shrugging the shoulder, snapping the band, or letting the wrist collapse.
Band One Arm Standing Low Row Beginner Introduction
The Band One-Arm Standing Low Row is a standing resistance-band pull done on one side at a time, highlighting strength and control through the back and core. The band is anchored under the working-side foot while the same-side hand performs a rowing action, creating a horizontal pulling challenge without needing large equipment. This pattern targets the lats and upper back, with the shoulders, biceps, and forearms helping guide the band through the pull.
Because only one arm works at a time, the waist and side abs play a major supporting role, helping the trunk resist twisting so the spine and ribcage stay steady. The arm moves from an extended reach in front of the body into a row toward the lower ribs, while the shoulder blade glides smoothly toward the spine and then returns. Emphasis stays on controlled motion, consistent breathing, and organized posture, which suits this exercise to home gyms, small spaces, and a broad range of experience levels.