Band Single-Arm Row
Rowing one side at a time lets you pull through a longer range and really reach for the stretch before driving the elbow past your ribs, which loads the lat and retracts the scapula hard. Working unilaterally also exposes and fixes side-to-side back imbalances. Use it as a main horizontal pull for beginners or as accessory volume for anyone.
- Equipment
- Band
- Type
- Strength
- Browse by muscle
- Latissimus Dorsi
- Browse by movement
- Horizontal Pull
- Target
- Latissimus Dorsi
- Secondary
- Trapezius Middle, Deltoid Posterior, Biceps Brachii Long Head, Biceps Brachii Short Head
- Tertiary
- Trapezius Lower, Erector Spinae
How to do it
- 1
Anchor a band at about waist height in front of you and grip one end in the same-side hand.
- 2
Step back into a staggered stance until the band is taut with the arm extended.
- 3
Hinge slightly, brace the trunk, and keep the shoulders square.
- 4
Drive the elbow straight back past your ribs, letting the shoulder blade retract.
- 5
Squeeze the mid-back and lat at the end of the pull.
- 6
Reach the hand forward again under control, then finish the set and switch sides.
Tips
- Lead with the elbow, not the hand, to load the back instead of the biceps.
- Let the shoulder blade travel; do not lock it in place.
- Keep the torso still and resist the urge to twist toward the working arm.
- Pause and squeeze at the back for a count on each rep.
Variations
Common mistakes
- Anchoring the band to something that can let go, such as a door handle or a light rack. Use a rated door anchor or a fixed upright; a band that comes free travels straight back at your face.
- Stepping so far back that the band's tension stops your elbow before it passes your ribs. Stand where the strongest part of the pull still lets you finish the rep.
- Standing square with the feet level, so the pull tips you forward. Stagger the stance with the working-side foot back and you have something to brace against.
- Letting the hand drift across the front of your body toward the midline. Drive the elbow straight back to the hip so the lat pulls in the line it is built for.
Frequently asked
- How many sets and reps of the band single-arm row should I do?
- Two or three sets of 12 to 15 per side with a two-count squeeze at the back of each rep. Add tension half a step at a time, staying at a distance where the elbow still clears your ribs at the finish; when that stops being hard, move to a thicker band rather than chasing 25 reps. Do the weaker side first and match the stronger side to whatever it managed.
- What can I do instead of the band single-arm row if I do not have a band?
- A single-arm dumbbell row with a hand on a bench or chair is the direct swap and gives you a number you can track. A backpack loaded with books works the same way. In a gym, a single-arm cable row is the closest match, since the cable holds tension through the range in a way a band only partly imitates.
- What is the band single-arm row good for, and when is it not the right tool?
- It is a travel-friendly way to train one side of the back at a time, useful for evening out a stronger and a weaker side, for adding pulling volume between gym sessions, and for shoulders that prefer a light, controlled pull. It is not the right tool when progression has to be measurable: band tension is not a number you can log week to week, and two bands that look alike can feel very different. Use dumbbells or a cable when tracking matters.
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