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All exercises

Band one arm twisting seated row

Intermediate

Band one arm twisting seated 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. 1Sit on a bench or chair with your feet flat on the ground and your back straight.
  2. 2Hold the band with one hand and extend your arm fully in front of you.
  3. 3Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together.
  4. 4At the same time, twist your torso towards the side of the pulling arm.
  5. 5Pause for a moment at the top, then slowly release the tension in the band and return to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch to the other arm.

What to do instead

  • One arm towel rowBodyweight
  • Suspended rowBodyweight
  • Bodyweight squatting rowBodyweight
  • Bodyweight standing rowBodyweight
  • Dumbbell reverse grip incline bench one arm rowDumbbell
  • Band one arm standing low rowResistance band

Easier variations

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

Harder variations

  • Kettlebell alternating renegade rowKettlebell
Logged today · 2 min restBand one arm twisting seated row

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