Resistance Band One Arm Bent Over Row
Resistance Band One Arm Bent Over Row Exercise Description
The Resistance Band One-Arm Bent-Over Row is a unilateral pulling exercise that targets the latissimus dorsi, middle back (rhomboids and middle trapezius), posterior deltoid, and the elbow flexors, while the hips and trunk maintain a stable hip hinge. Working one side at a time encourages even loading and challenges anti-rotation control through the core. The band’s accommodating resistance increases as you pull, promoting smooth, controlled motion without relying on momentum. Proper execution emphasizes scapular retraction and depression, guiding the elbow close to the ribs and the hand toward the hip rather than the shoulder. Performed with a neutral spine and square shoulders, this row helps reinforce sound pulling mechanics and upper-back engagement using minimal equipment at home or in the gym.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Deltoid - Posterior, Rhomboid Minor, Teres Major
- Stabilizing Muscles: External Obliques, Iliocostalis, Longissimus, Multifidus, Transversus Abdominis
- 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 Resistance Band One Arm Bent Over Row Exercise
‘- Place a band under your midfoot and hold one end/handle in the working hand; use your free hand on a bench or your thigh for support.
– Set feet hip-width and soften the knees.
– Hinge at the hips with a neutral spine; keep your chest angled forward and shoulders stacked over the foot.
– Brace your torso; keep your head in line with your spine and eyes on the floor slightly ahead.
– Pack the working shoulder by drawing the shoulder blade slightly down and in.
– Start with the arm extended under the shoulder and light tension in the band (no slack).
– Pull the elbow toward your hip, keeping it close to your ribs; avoid shrugging.
– Stop when the upper arm is roughly in line with your torso; pause and squeeze the shoulder blade.
– Lower the hand under control until the arm is straight, maintaining your hinge and balance.
– Keep the wrist neutral (no bending), and avoid twisting through the torso.
– Control the band on the return; do not let it snap back.
– Reset posture if you feel your back rounding, then switch sides.
Resistance Band One Arm Bent Over Row Tips
‘- Set your feet hip-width apart with soft knees before you hinge.
– Hinge at the hips with a neutral spine, keeping your chest angled forward.
– Keep your shoulders stacked over your foot and square to the floor.
– Brace your torso and keep your head in line with your spine, eyes on the floor slightly ahead.
– Start with the arm extended under the shoulder and light tension in the band (no slack).
– Pack the working shoulder by drawing the shoulder blade slightly down and in before you pull.
– Pull your elbow toward your hip, keeping it close to your ribs and avoiding any shrugging.
– Stop when your upper arm is roughly in line with your torso, then pause and squeeze your shoulder blade.
– Keep your wrist neutral and avoid twisting through your torso as you row.
– Control the band on the way down; lower your hand under control and do not let the band snap back.
Resistance Band One Arm Bent Over Row Beginner Introduction
The Resistance Band One-Arm Bent-Over Row is a single-arm band row that highlights strength and control through the back side of the body. With the body angled forward from the hips, one arm works against the band while the other side of the body provides support. This setup directs effort into the lats, upper back, rear shoulder, and biceps, while the core and hips contribute by holding a steady, braced position. Because only one arm pulls at a time, each side works independently, which can help reveal and address strength imbalances.
As the hand travels upward against the band, tension gradually increases, encouraging a smooth, deliberate pull instead of a jerky, momentum-driven motion. The movement pattern centers on drawing the arm in toward the hip while the shoulder blade slides back and slightly down, encouraging strong upper-back engagement. Throughout, the spine remains long and aligned, and the midsection resists any twisting. This row fits easily into home or gym routines, offering a focused way to practice solid pulling mechanics with simple resistance band equipment.