Band Kneeling Single Arm Horizontal Row
Band Kneeling Single Arm Horizontal Row Exercise Description
The Band Kneeling Single Arm Horizontal Row is a unilateral horizontal pulling exercise performed from a kneeling base to emphasize controlled scapular motion and upper‑back strength. The band is anchored at mid‑chest height to create a horizontal line of pull while the kneeling stance reduces lower‑body momentum and increases the need for trunk stability. Primary movers include the latissimus dorsi, middle trapezius, rhomboids, and posterior deltoid; the biceps brachii and brachialis assist with elbow flexion. The rotator cuff stabilizes the glenohumeral joint as the scapula retracts and slightly depresses. Because the pull is single‑arm, the obliques and deep core brace to resist trunk rotation and rib flare, helping you maintain a neutral spine throughout. The band’s accommodating resistance increases toward the end range, encouraging a smooth, controlled finish without excessive shoulder glide.
- Muscle Groups: Back, Delts, Lats, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis
- Stabilizing Muscles: External Obliques, Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, 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, Rear Shoulder, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Band Kneeling Single Arm Horizontal Row Exercise
‘- Anchor a band to a solid point at about sternum height.
– Face the anchor in a half‑kneeling stance: one knee down, opposite foot forward for a stable base.
– Hold the band with a neutral grip (thumb up), arm extended, palm facing inward; keep slight tension on the band.
– Stack ribs over pelvis, brace the abdomen, and keep a tall, neutral spine; squeeze the glute of the down‑knee side.
– Set the shoulder: lightly pull the shoulder blade back and slightly down without shrugging.
– Row by driving the elbow along your side, keeping the forearm aligned with the band; wrist stays neutral.
– Pull until your hand reaches the lower ribs and the upper arm is in line with the torso—avoid cranking the elbow far behind the body.
– Pause briefly while maintaining scapular retraction and a quiet neck.
– Return under control, allowing the shoulder blade to protract without losing posture or rotating the torso.
– Keep the chest square to the anchor—no twisting, leaning, or rib flare.
– Exhale on the pull; inhale on the controlled return.
– Switch sides.
– To finish, step toward the anchor to reduce tension before releasing the band.
Band Kneeling Single Arm Horizontal Row Tips
‘- Anchor the band at about sternum height to create a horizontal line of pull.
– Set up in a half‑kneeling stance with one knee down and the opposite foot forward for a stable base.
– Use a neutral grip with the arm extended and keep slight tension on the band before you start the row.
– Stack your ribs over your pelvis and maintain a tall, neutral spine throughout the movement.
– Brace your abdomen and squeeze the glute on the down‑knee side to help keep your trunk stable.
– Set the shoulder by gently pulling the shoulder blade back and slightly down without shrugging.
– Drive the elbow along your side, keeping the forearm aligned with the band and the wrist neutral.
– Pull only until your hand reaches the lower ribs and the upper arm is in line with your torso, avoiding pushing the elbow far behind your body.
– Return under control, letting the shoulder blade protract without losing posture or rotating the torso.
– Keep your chest square to the anchor at all times—avoid twisting, leaning, or letting the ribs flare.
Band Kneeling Single Arm Horizontal Row Beginner Introduction
The Band Kneeling Single Arm Horizontal Row uses a resistance band and a kneeling position to train one side of the upper body at a time. With the band set around chest level and tension coming straight from the front, the movement challenges the lats, upper back, shoulders, and biceps while the core and side abs work to steady the torso. The kneeling base reduces help from the legs, so the back and trunk handle more of the workload instead of relying on a swing or push from the lower body.
Because the band stretches more as the hand moves closer to the ribs, effort gradually increases toward the end of the pull, promoting a smooth finish rather than a sudden jerk. The single‑arm setup places extra demand on trunk control, limiting unwanted twisting or leaning. This style of band row highlights shoulder blade control and steady breathing, pairing upper‑back strength with strong, organized body positioning.