Band One Arm Standing Wide Grip Low Row
Band One Arm Standing Wide Grip Low Row Exercise Description
The Band One Arm Standing Wide Grip Low Row is a unilateral horizontal pulling exercise performed with a resistance band. It primarily targets the latissimus dorsi, rhomboids, and middle trapezius, with assistance from the posterior deltoid and elbow flexors. The “wide” path means the elbow travels slightly away from the torso rather than staying tightly tucked, emphasizing scapular retraction and shoulder horizontal abduction. Standing and bracing through the trunk helps maintain a neutral spine while the core resists rotation as the arm pulls. Use smooth, controlled motion to move the shoulder blade around the ribcage—retracting on the pull and returning under control on the way back.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Brachialis, Deltoid - Posterior
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Resistance Band
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Band One Arm Standing Wide Grip Low Row Exercise
‘- Anchor the band to a stable point roughly waist to mid‑torso height.
– Stand facing the anchor with feet hip‑width (or a staggered stance), knees softly bent, ribs stacked over pelvis.
– Hold the band in one hand with a neutral wrist and thumb wrapped; arm long in front and slightly out to the side to set a “wide” path.
– Set the shoulder: draw the shoulder blade slightly down and toward the spine without shrugging.
– Pull the elbow back on a wide path about 20–45° from the torso, forearm roughly parallel to the floor; guide the hand toward the lower ribs/hip.
– Keep torso and hips square to the anchor; avoid leaning or rotating through the trunk.
– Briefly hold the end position with the shoulder blade retracted; neck long, gaze forward.
– Return slowly, allowing the shoulder blade to protract under control while maintaining a neutral spine.
– Switch arms and perform the same steps on the other side.
Band One Arm Standing Wide Grip Low Row Tips
‘- Anchor the band at about waist to mid‑torso height so the pull stays horizontal.
– Stand facing the anchor with feet hip‑width (or in a staggered stance), knees softly bent, and ribs stacked over your pelvis.
– Start with the working arm long in front and slightly out to the side to establish the “wide” pulling path.
– Hold the band with a neutral wrist and thumb wrapped to keep the hand aligned with the line of pull.
– Set your shoulder by drawing the shoulder blade slightly down and toward the spine without shrugging.
– Pull the elbow back on a wide path about 20–45° from your torso, keeping the forearm roughly parallel to the floor and guiding the hand toward the lower ribs/hip.
– Keep your torso and hips square to the anchor, avoiding any leaning or trunk rotation as you pull.
– Use smooth, controlled motion, retracting the shoulder blade on the pull and letting it protract under control on the way back.
– Briefly hold the end position with the shoulder blade retracted, neck long, and gaze forward.
– Maintain a neutral spine by standing tall and bracing through the trunk as the arm moves.
Band One Arm Standing Wide Grip Low Row Beginner Introduction
The Band One Arm Standing Wide Grip Low Row is a resistance band back exercise that works one side of the body at a time. The pulling action mainly challenges the mid and upper back, with help from the shoulders and arms, while the standing position calls on the core to stay steady. Because the band is pulled with a slightly wider elbow path, the upper arm moves outward a bit from the ribs, encouraging strong movement of the shoulder blade toward the spine and then forward again.
In this variation, the person stands facing the band anchor and draws the handle toward the lower ribs or hip area, then allows the band to pull the arm forward under control. The trunk stays tall and squared to the anchor point so the rotation demand is handled by the core rather than by twisting through the torso. The exercise highlights smooth, controlled motion, steady posture, and precise shoulder blade movement, making it a thoughtful option for building back strength and shoulder control with minimal equipment.