Band one arm Standing Low Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Band
- Körperregion
- Back
- Typ
- Strength
The band one arm standing low row is a single-arm back exercise that targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with help from the rear deltoid, brachialis, and brachioradialis. Anchored low and pulled one side at a time, it builds back thickness and pulling strength while letting each side work through its full range independently.
Band one arm Standing Low Row: So führst du sie aus
- 1Anchor a resistance band at floor level to a sturdy post or door anchor.
- 2Stand facing the anchor and grasp the handle in one hand with your arm extended toward the anchor and a slight bend in your knees.
- 3Step back until the band has light tension, hinge slightly at the hips, and brace your core with a tall, neutral spine.
- 4Set your working shoulder down and back, then begin the pull by driving your elbow back and down toward your hip.
- 5Row the handle to the side of your torso, keeping your elbow close to your body and squeezing your shoulder blade toward your spine.
- 6Pause briefly at the top with your back muscles fully contracted, avoiding any twist of the torso.
- 7Lower the handle under control until your arm is extended again and your shoulder blade reaches forward.
- 8Complete all reps on one side, then switch the handle to the other hand and repeat.
Technik-Tipps
- Lead the pull with your elbow rather than your hand so the lats and mid-back do the work instead of the biceps.
- Keep your torso square and stable throughout the set; resist the urge to rotate toward the working side to cheat the rep.
- Adjust resistance by stepping toward or away from the anchor, or by using a heavier band, so the last reps are challenging but clean.
- Control the return phase and let your shoulder blade glide forward at the bottom to train the full range of motion.
Häufige Fehler
- Twisting the torso to drag the handle back, which shifts work off the back and strains the lower spine.
- Pulling with the arm and shrugging the shoulder up, which loads the upper traps and biceps instead of the lats and mid-back.
- Standing too close to the anchor so there is no tension at the start, wasting much of the range under load.
- Rushing the eccentric and letting the band snap your arm forward, which removes tension and risks an overstretched shoulder.
Häufig gestellte Fragen
What muscles does the band one arm standing low row work?
It primarily works the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with the rear deltoid, brachialis, and brachioradialis assisting as synergists.
Why train one arm at a time?
Rowing one side at a time lets each side move through its full range independently, helps even out strength imbalances, and lets you focus on squeezing the back without the stronger side taking over.
How many sets and reps should I do?
For most lifters, 3 sets of 10–15 reps per arm with a band that makes the last few reps hard is a solid range for back strength and muscle growth.
Is the band one arm standing low row good for beginners?
Yes. The band is forgiving on the joints and easy to scale by stepping closer or farther from the anchor, making it a good way to learn a controlled rowing pattern.
Where should I feel this exercise?
You should feel it across the mid-back and the side of your back below the shoulder blade as you pull. If you mostly feel your biceps, lead with the elbow and focus on squeezing the shoulder blade back.
