Band Standing Single Arm Twist Row exercise animation (Männlich)

Band Standing Single Arm Twist Row

Zielmuskel
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Middle Fibers, Trapezius Upper Fibers
Synergistenmuskeln
Brachialis, Brachioradialis, Deltoid Posterior
Equipment
Band
Körperregion
Back
Typ
Strength

The band standing single arm twist row is a unilateral back exercise that targets the lats (latissimus dorsi), teres major and minor, infraspinatus, and the middle and upper trapezius. The twist that finishes each rep adds external rotation at the shoulder, with the brachialis, brachioradialis, and rear delts assisting. It builds back thickness and shoulder health one side at a time using only a resistance band.

Band Standing Single Arm Twist Row: So führst du sie aus

  1. 1Anchor a resistance band at roughly waist height to a sturdy post or door anchor.
  2. 2Face the anchor and grip the band in one hand with your palm facing down, then step back until the band is taut with your arm extended in front of you.
  3. 3Set a shoulder-width stance, brace your core, and keep your chest tall with your shoulders square to the anchor.
  4. 4Pull your elbow back toward your hip, driving with your back rather than your arm and keeping the elbow close to your side.
  5. 5As your hand reaches your ribs, rotate your forearm so your palm turns to face up, squeezing your shoulder blade toward your spine.
  6. 6Pause briefly at the end range, feeling the contraction across your lat and mid-back.
  7. 7Reverse the motion under control, untwisting the forearm and letting your arm extend fully back to the start.
  8. 8Complete all reps on one side, then switch hands and repeat for the other arm.

Technik-Tipps

  • Initiate the pull by driving your elbow back, not by yanking with your hand, so the lat and mid-back do the work.
  • Keep your torso still and your hips facing the anchor; resist the urge to rotate your trunk to move the band.
  • Time the twist so it happens as the elbow passes your ribs, finishing with the palm up for a full external-rotation squeeze.
  • Step further from the anchor to increase tension or closer to reduce it, matching the band to a controlled rep speed.
  • Control the return for a 2–3 second negative instead of letting the band snap your arm forward.

Häufige Fehler

  • Rotating your torso toward and away from the anchor to help move the band, which steals tension from the back and turns it into a momentum swing.
  • Letting the elbow flare wide so the pull becomes a shoulder action, reducing lat engagement and stressing the joint.
  • Skipping or rushing the twist, missing the external rotation that trains the infraspinatus and teres minor.
  • Choosing a band so stiff you can't reach full range, which cuts the squeeze short and limits back development.
  • Letting the band recoil fast on the way out, losing the controlled negative that builds strength.

Häufig gestellte Fragen

What muscles does the band standing single arm twist row work?

It primarily targets the latissimus dorsi, teres major and minor, infraspinatus, and the middle and upper trapezius. The brachialis, brachioradialis, and rear deltoids assist, and the finishing twist adds external rotation at the shoulder.

Why is there a twist at the end of the row?

Turning your palm up as you pull adds external rotation at the shoulder, which recruits the infraspinatus and teres minor and helps you fully squeeze the shoulder blade for a stronger back contraction.

Is this exercise good for beginners?

Yes. The band lets you scale resistance by adjusting your distance from the anchor, and working one arm at a time helps you feel and correct your back engagement before adding load.

How many sets and reps should I do?

For most lifters, 3–4 sets of 10–15 reps per arm works well. Bands respond to controlled reps, so prioritize a full squeeze and slow return over heavier resistance.

Where should I feel this exercise?

You should feel it across your lat and the muscles between your shoulder blades, with a contraction toward the back of the shoulder as you finish the twist. If you feel it mainly in your forearm, drive more with your elbow and back.

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