Resistance Band Single Arm Bent Over Row

The Resistance Band Single Arm Bent Over Row works the Lats (Outer Back) one side at a time, with no door anchor. You stand on the band with your front foot in a staggered stance, brace your other hand on your thigh and row the band up and back to your hip.

Muscles Worked: Lats (Latissimus Dorsi) · also Mid Back (Rhomboids, Trapezius), Rear Shoulders, Biceps
Equipment: Resistance band(s)

Man in a staggered bent-over stance, one foot on the band and a hand on his knee, rowing the band from below his knee up to his hip. — Start And Finish Positions

Set Up

Anchor:: No anchor needed.
Bands:: No adjustment needed; stand on the band(s) with your front foot.
Body Position:: Stagger your feet and stand on the band(s) with your front foot, leaving at least 12 inches of band on the inside of that foot. Grab the band just above the clip or handle with the arm opposite your front leg, rest your other hand on your front thigh, and bend your knees and waist with your back and head straight.

Movement

Pull the band up and back until your hand is next to your hip. Lower back to the starting position under control and repeat, then switch sides.

Points To Remember

Keep your working arm close to your body as you pull.
Hold the band with a loose grip, just tight enough that it does not slip.

Questions About The Single Arm Bent Over Row

What muscles does the Resistance Band Single Arm Bent Over Row work?

The Resistance Band Single Arm Bent Over Row mainly works the Lats (Latissimus Dorsi). It also works the Mid Back (Rhomboids, Trapezius), Rear Shoulders and Biceps.

Which hand holds the band in the Resistance Band Single Arm Bent Over Row?

In the Resistance Band Single Arm Bent Over Row, hold the band with the arm opposite your front foot, which pins the band, and brace the other hand on your front thigh.