‹ All Resistance Band Bar Back Exercises

Resistance Band Bar Single Arm Row

The Resistance Band Bar Single Arm Row is a one-arm Back exercise that works the Lats and Mid Back. Standing on the band in a half-bent, staggered stance, you row the Resistance Band Bar by its center collar up toward your hip, keeping your arm tight to your body.

Muscles Worked: Lats (Latissimus Dorsi) · also Rhomboids And Mid Traps, Rear Shoulders, Biceps
Equipment: Resistance Band Bar

A man in a gray Bodylastics T-shirt stands half bent over on a band, one hand on his knee, and rows a Resistance Band Bar by its center up to his hip. — Start And Finish Positions

Set Up

Anchor:: No anchor needed.
Bands:: Clip one end of the band to each end ring of the Resistance Band Bar.
Body Position:: Take a staggered stance with one foot slightly back and stand on the middle of the band with your back foot. Bend down, grip the bar at the center collar with the hand on the same side as your back leg, and rise only halfway to standing. Rest your free hand on your front knee and keep your hips back, back straight and head straight.

Movement

Pull your hand up toward your hip until your upper arm is parallel to the floor. Return to the starting position, controlling the resistance.

Points To Remember

Keep your arm tight to your body; do not flare your elbow out.
Keep your forearm vertical as you pull up.

Questions About The Single Arm Row

What muscles does the Resistance Band Bar Single Arm Row work?

The Resistance Band Bar Single Arm Row works the Lats on the rowing side, with help from the Mid Back, Rear Shoulder and Biceps.

Which foot do I stand on for a Single-Arm Band Row?

Stand on the middle of the band with your back foot and row with the arm on the same side as that back leg. Rest your other hand on your front knee for support during the Resistance Band Bar Single Arm Row.