Resistance Band Standing Single Arm Row

The Resistance Band Standing Single Arm Row works the Lats (Outer Back) one arm at a time. Standing in a wide, bent-knee stance facing a stomach-height door anchor, you row a single handle back with your arm tight to your body.

Muscles Worked: Lats (Latissimus Dorsi) · also Mid Back (Rhomboids, Trapezius), Rear Shoulders, Biceps
Equipment: Door anchor, 1 handle

Man in a wide bent-knee stance facing the anchor with one arm reaching to a handle, then rowing it back to his side with the other hand on his hip. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) in the door with the door anchor at stomach height.
Bands:: Clip both ends of the band(s) to one handle and grip it with one hand.
Body Position:: Stand 3 to 4 feet from the door, facing it, in a wide stance with knees bent and back and head straight. Start with your arm straight toward the anchor and your palm facing in.

Movement

Pull the handle back until your elbow is just below your shoulder. Return to the starting position under control and repeat, then switch arms.

Points To Remember

Keep your arm close to your body; do not flare the elbow.
Keep your forearm parallel to the floor as you pull.

Questions About The Standing Single Arm Row

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

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

How high should the anchor be for the Resistance Band Standing Single Arm Row?

Set the door anchor at stomach height for the Resistance Band Standing Single Arm Row, so the band stays in line with your forearm as you row.