Band One Arm Twisting Seated Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Obliques, Pectoralis Major Sternal Head
- Equipment
- Band
- Body part
- Back
- Type
- Strength
The band one arm twisting seated row is a single-arm back exercise that targets the lats, teres major and minor, infraspinatus, and the lower and middle trapezius, while a torso rotation recruits the obliques. The rear deltoid, brachialis, and brachioradialis assist the pull, making it a portable way to build a balanced, rotationally strong back.
How to do the Band One Arm Twisting Seated Row
- 1Sit on the floor or a bench with your legs extended and anchor the band securely in front of you at roughly waist height.
- 2Hold one end of the band in a neutral grip, arm extended, and sit tall with your chest up and core braced.
- 3Start with your working-side shoulder and torso rotated slightly toward the anchor so the band is under tension.
- 4Pull the band toward your hip by driving your elbow back, leading with the shoulder blade rather than the hand.
- 5As you pull, rotate your torso away from the anchor, letting your obliques and back finish the movement together.
- 6Squeeze your shoulder blade toward your spine at the end of the row, keeping your shoulder down and away from your ear.
- 7Reverse the motion under control, rotating back toward the anchor and extending your arm until the band is taut again.
- 8Complete all reps on one side, then switch hands and repeat for the other arm.
Form tips
- Lead each rep with your elbow and shoulder blade, not your hand, so the lats and traps do the work instead of the forearm.
- Let the twist come from your trunk, not your lower back — rotate through the ribcage and obliques while your hips stay stable.
- Keep the working shoulder packed down throughout the pull to protect the rotator cuff and keep tension on the back.
- Match the band tension to your strength by stepping further from the anchor or shortening your grip for more resistance.
- Move at a controlled tempo and resist the band on the return rather than letting it snap your arm forward.
Common mistakes
- Yanking with the arm and forearm instead of initiating from the shoulder blade, which shifts work off the lats and onto the biceps and grip.
- Twisting from the lower back rather than the trunk, which loads the spine and risks strain instead of training the obliques.
- Letting the shoulder shrug up toward the ear, which crowds the rotator cuff and reduces tension on the mid and lower traps.
- Releasing the band quickly on the return, losing the eccentric tension that drives most of the muscle growth.
- Using too little band tension and over-rotating to compensate, turning the row into a momentum-driven swing.
Frequently asked questions
What muscles does the band one arm twisting seated row work?
It primarily targets the latissimus dorsi, teres major and minor, infraspinatus, and the middle and lower trapezius. The rotation adds the obliques, while the rear deltoid, brachialis, and brachioradialis assist the pull.
Why add a twist to the seated row?
Rotating the torso away from the anchor as you pull brings the obliques into the movement and trains your back and core to work together, which better mimics real-world rotational pulling than a fixed-torso row.
Is the band one arm twisting seated row good for beginners?
Yes. The band lets you scale resistance easily and the single-arm setup helps you feel the back working, but start light and keep the twist controlled so you learn to rotate from the trunk rather than the lower back.
How many sets and reps should I do?
For most lifters, 3 to 4 sets of 10 to 15 reps per arm works well. Since bands let you fine-tune resistance, pick a tension where the last couple of reps are challenging but your form and rotation stay clean.
What's a good alternative if I don't have a band?
A single-arm dumbbell row or a cable one-arm row trains the same lats, teres, and traps. To keep the rotational element, add a deliberate torso twist as you pull, or use a cable for smoother constant tension.
