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All exercises

Band one arm standing low row

Beginner

Band one arm standing low row is a compound resistance band exercise for the upper back, also working the biceps and front delts.

Trained one side at a time.

What it works

Primary muscle

Upper back

Also works

BicepsFront delts

Equipment
Resistance band
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Attach the band to a stable anchor point at waist height.
  2. 2Stand facing the anchor point with your feet shoulder-width apart.
  3. 3Hold the band with one hand, palm facing inward, and step back to create tension in the band.
  4. 4Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  5. 5Pull the band towards your waist, squeezing your shoulder blades together.
  6. 6Pause for a moment at the top of the movement, then slowly release the band back to the starting position.
  7. 7Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Bodyweight standing one arm rowBodyweight
  • Bodyweight standing one arm row (with towel)Bodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight
  • Cable standing row (v-bar)Cable
  • Band one arm twisting seated rowResistance band

Easier variations

  • Bodyweight standing rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight
  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight

Harder variations

  • Band one arm twisting seated rowResistance band
  • Cable standing twist row (v-bar)Cable
  • Kettlebell alternating renegade rowKettlebell
  • Dumbbell reverse grip incline bench one arm rowDumbbell
Logged today · 2 min restBand one arm standing low row

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