Alternatives
- Single Arm Row
- Paused Single Arm Row
- Dead Stop Single Arm Row
Summary
The resistance band single arm row is a unilateral exercise that targets the back while also engaging the core and improving balance. It’s ideal for identifying and correcting strength imbalances.
Benefits of the Resistance Band Single Arm Row
- Builds unilateral back strength and balance
- Enhances scapular control and posture
- Engages core stabilisers
- Great for home workouts with minimal equipment
- Allows adjustable resistance and range of motion
Resistance Band Single Arm Row Muscles Worked
- Primary: Latissimus Dorsi, Rhomboids, Trapezius
- Secondary: Biceps, Rear Deltoids, Core
Instructions
- Anchor a resistance band at low or mid-height
- Stand in a staggered stance or kneel, holding the band in one hand
- Brace your core and keep your spine neutral
- Pull the band back by driving your elbow toward your waist
- Squeeze your shoulder blade at the top of the movement
- Slowly return to the start position
- Repeat for the desired reps, then switch sides
Common Mistakes
- Rotating the torso during the row
- Pulling with the arm rather than the back
- Letting the elbow flare out
- Failing to keep consistent core engagement
- Using too much resistance and compromising form