Standing Single-Arm Band Row

Technique

How to perform Standing Single-Arm Band Row

1. Secure the long loop or tube band at about lower-chest height so the anchored section cannot slide when you pull with one hand.
2. Face the anchor and hold the free loop or working handle in one hand.
3. Step back to take up slack and adopt a stable split stance with your knees softly bent and working arm extended.
4. Keep your chest and pelvis facing the anchor as you pull your elbow toward your side and bring your hand toward your lower ribs.
5. Let the working shoulder blade move toward your spine without shrugging, twisting, or leaning backward.
6. Return your arm under control and allow the shoulder blade to move forward naturally.
7. Complete the repetitions, then switch hands and repeat on the other side.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.