Resistance Band One Arm Bent Over Row
- Músculo objetivo
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Músculos sinergistas
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipamiento
- Resistance Band
- Parte del cuerpo
- Back
- Tipo
- Strength
Resistance Band One Arm Bent Over Row is a unilateral pulling exercise that targets the latissimus dorsi, infraspinatus, teres major and minor, and trapezius while engaging the brachialis, brachioradialis, and posterior deltoid as synergists. Performed in a hinged position with one arm drawing the band toward the hip, it builds single-arm pulling strength and helps correct left-to-right imbalances in the back.
Cómo hacer el Resistance Band One Arm Bent Over Row
- 1Stand with both feet on the center of the resistance band, hip-width apart, holding one end of the band in your right hand.
- 2Hinge at the hips until your torso is roughly parallel to the floor, keeping a neutral spine and a soft bend in your knees.
- 3Let your right arm hang straight down toward the floor so the band is taut and under tension before you begin the pull.
- 4Place your left hand on your left thigh or a stable surface for support and brace your core to stabilize the lower back.
- 5Drive your right elbow straight back and up, pulling the band toward your right hip while keeping your elbow close to your body.
- 6Squeeze the muscles of your upper back at the top of the pull when your hand reaches your lower ribcage.
- 7Lower your arm back to the starting position in a slow, controlled manner, fully extending the elbow without letting your shoulder roll forward.
- 8Complete all reps on the right side, then switch your stance and grip to work the left arm.
Consejos de técnica
- Keep your elbow tracking close to your torso throughout the pull — flaring it outward shifts the load away from the lats and onto the shoulder.
- Maintain a flat back throughout the movement; any rounding of the lower back during the pull signals that the band resistance is too high or your core is not engaged.
- Focus on initiating the row by retracting your shoulder blade first, then bending the elbow, so the back muscles rather than the arm do the majority of the work.
- Control the speed on the way down — a slow, resisted lowering phase adds time under tension and increases the training stimulus for the back.
- Anchor the band with both feet to keep the resistance stable and prevent the band from shifting during the set.
Errores comunes
- Jerking the band upward using momentum instead of a controlled pull, which reduces muscle activation and increases the risk of losing balance.
- Raising the torso as the arm pulls, turning the row into a partial deadlift that removes load from the back and places it on the lower body.
- Letting the shoulder of the working arm shrug upward at the top, which recruits the upper trapezius instead of the mid and lower trapezius and lats.
- Rowing toward the chest rather than the hip, which externally rotates the shoulder and moves the load away from the latissimus dorsi.
- Using a band that is too light, allowing the movement to be completed too quickly without enough resistance to challenge the target muscles through a full range of motion.
Preguntas frecuentes
What muscles does the Resistance Band One Arm Bent Over Row work?
The exercise primarily works the latissimus dorsi, infraspinatus, teres major, teres minor, and the lower and middle fibers of the trapezius. The brachialis, brachioradialis, and posterior deltoid assist the movement as synergists.
How do I anchor the resistance band for a one arm bent over row?
Stand with both feet on the center of the band, roughly hip-width apart. This two-foot stance distributes the load evenly and prevents the band from slipping. Make sure the length from your foot to your hand provides enough resistance when your arm is fully extended.
Is one arm at a time better than a two-arm row?
Single-arm rowing lets you train each side independently, which is useful for identifying and addressing strength imbalances between the left and right back. It also allows a greater range of motion at the shoulder because the torso can rotate slightly at the top of the pull.
How do I keep my lower back safe during this exercise?
Hinge at the hips rather than rounding at the waist, maintain a neutral spine, and brace your core before each rep. Placing your free hand on your thigh provides extra support. If you feel lower back strain, reduce the band resistance and focus on stabilizing the torso before pulling.
How many sets and reps should I do for the one arm bent over row?
Three to four sets of eight to fifteen reps per arm is a common range for building back strength and size. Choose a band resistance that makes the final two to three reps of each set challenging while still allowing full range of motion and proper form.
