Band Standing Single Arm Row exercise animation (Male)

Band Standing Single Arm Row

Target muscle
—
Equipment
Band
Body part
Back
Type
Strength

The band standing single arm row is a back exercise that works one side at a time using a resistance band. It targets the major back muscles — the lats, mid-back, and rhomboids — while the rear shoulder and biceps assist on each pull. Working one arm at a time exposes and corrects left-to-right strength imbalances, making it a convenient option for home and travel training.

How to do the Band Standing Single Arm Row

  1. 1Anchor the band securely at roughly waist height — around a fixed post, a door anchor, or a rack upright.
  2. 2Stand facing the anchor and grip one end of the band in one hand, letting the other arm hang or rest on your hip for balance.
  3. 3Step back until the band is taut, then set a staggered stance with knees slightly bent and your core braced.
  4. 4Start with your working arm extended toward the anchor and your shoulder reaching slightly forward.
  5. 5Pull the band back by driving your elbow toward your hip, keeping it close to your side.
  6. 6Squeeze your shoulder blade toward your spine as your hand reaches the side of your torso.
  7. 7Pause briefly at the contracted position without rotating or twisting your torso.
  8. 8Lower the band under control until your arm is fully extended again, then complete your reps before switching sides.

Form tips

  • Lead the pull with your elbow rather than your hand so the back muscles do the work instead of the forearm.
  • Keep your torso square to the anchor and resist the urge to twist — the rotation should come from controlled scapular movement, not the spine.
  • Adjust resistance by stepping forward or back to add or remove slack rather than yanking the band.
  • Match the reps and effort on both sides to even out left-to-right strength differences.

Common mistakes

  • Rotating the torso to swing the band back, which shifts work off the target back muscles and stresses the lower back.
  • Letting the shoulder shrug up toward the ear instead of pulling the shoulder blade down and back, which reduces lat engagement.
  • Cutting the range short and not fully extending the arm, which loses the stretch and tension at the start of each rep.
  • Standing too close to the anchor so the band has no tension, leaving the muscles unloaded through the pull.

Frequently asked questions

What muscles does the band standing single arm row work?

It works the back muscles — the lats, mid-back, and rhomboids — one side at a time, with the rear shoulder and biceps assisting on each pull.

Why train one arm at a time?

Rowing one arm at a time lets you spot and correct left-to-right strength imbalances and reinforces full control of each shoulder blade through the movement.

How do I make the band row harder or easier?

Step farther from the anchor or use a thicker band to increase resistance, and step closer or switch to a lighter band to reduce it. Keep the band taut at the start of every rep.

Is the band standing single arm row good for beginners?

Yes. The band is forgiving on the joints, the resistance is easy to scale, and working one arm at a time helps you learn the rowing motion and feel your back muscles.

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