Band One Arm Standing Wide Grip Low Row
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipamiento
- Band
- Parte del cuerpo
- Back
- Tipo
- Strength
The band one arm standing wide grip low row is a single-arm pulling exercise that builds the lats (latissimus dorsi), with strong help from the teres major and minor, infraspinatus, and the lower and middle trapezius. The wide, low pulling angle and unilateral setup also recruit the rear deltoid, brachialis, and brachioradialis, making it a joint-friendly way to train back thickness and even out side-to-side strength.
Cómo hacer el Band One Arm Standing Wide Grip Low Row
- 1Anchor the band at roughly waist or hip height to a sturdy fixture and check that it is secure before loading it.
- 2Stand facing the anchor and grip one end of the band with one hand, palm facing down or slightly inward for a wide-grip path.
- 3Step back to put light tension on the band, set your feet about hip-width apart, and brace your core with a tall, neutral spine.
- 4Start with your working arm extended toward the anchor and let your shoulder blade reach slightly forward.
- 5Pull the band back and out toward your hip, leading with your elbow and driving it wide rather than tucked tight to your side.
- 6Squeeze your shoulder blade down and toward your spine as your hand reaches the side of your torso.
- 7Pause briefly at the contracted position, keeping your shoulder down and away from your ear.
- 8Lower the band under control back to full extension, then complete your reps and switch arms.
Consejos de técnica
- Lead the pull with your elbow and let your shoulder blade glide, so the back muscles do the work instead of just the arm.
- Keep your torso square and resist the band's pull to rotate you — the anti-rotation demand is part of the exercise.
- Move slowly on the return, fighting the band on the way back rather than letting it snap your arm forward.
- Adjust the resistance by stepping toward or away from the anchor, and check the band for nicks before each set.
Errores comunes
- Rotating the torso to yank the band, which turns a back row into a momentum swing and removes tension from the lats.
- Shrugging the shoulder up toward the ear during the pull, which loads the upper traps and stresses the neck instead of the mid-back.
- Letting the band recoil fast on the return, so you lose control and miss the stretch that builds the lats.
- Pulling only with the hand and bent arm while the shoulder blade stays fixed, which cuts the back muscles out of the movement.
Preguntas frecuentes
What muscles does the band one arm standing wide grip low row work?
It mainly works the lats (latissimus dorsi), teres major and minor, infraspinatus, and the lower and middle trapezius. The rear deltoid, brachialis, and brachioradialis assist as synergists.
How do I make the band row harder or easier?
Step away from the anchor for more tension and a harder pull, or step closer to reduce it. You can also switch to a thicker band or shorten your grip on the band.
Is this exercise good for beginners?
Yes. The band is forgiving on the joints, the single-arm setup helps you fix side-to-side imbalances, and you can dial the resistance up or down by where you stand.
Why train one arm at a time instead of both?
Working one arm at a time lets your weaker side catch up, gives a longer range of motion, and forces your core to resist rotation, adding a bracing challenge to the row.
