What is Band Single Arm Row?

The Band Single Arm Row is a medium-level unilateral pull exercise using a resistance band anchored to a point. It primarily targets the biceps, rear shoulders, core, glutes and quadriceps while improving scapular control and unilateral strength.

How to Do Band Single Arm Row

  1. Attach band securely: Anchor the band at chest height to a solid point, inspect for damage, and grip the handle with one hand, palm facing you.
  2. Create band tension: Step back until the band has firm tension; stand feet hip-width, engage your core, and prepare to lower into the squat.
  3. Set tall seated: Lower into a tall seated position with hips near 90°, shins vertical, knees tracking over toes and chest upright.
  4. Retract scapula first: Initiate the row by retracting and depressing the scapula, then bend the elbow to pull the band toward your chest.
  5. Squeeze and control: Hold a one-second squeeze at the top focusing on back and biceps activation, then slowly return the band with controlled extension.
  6. Switch and progress: Complete reps on one side, then switch. Adjust band strength or distance from anchor to progress while maintaining strict form.

Muscle Groups

Biceps, Core, Shoulders, Quadriceps, Glutes

Description

Attach a band to a secure point and grip it with one hand.
Back away from the anchor point and create tension in the band.
Squat down as if sitting in a chair, torso upright, shins close to vertical and hips at 90 degrees. Knees in line with the toes, not collapsing inward.

Maintain this tall seated position, as you row the band to your chest.
Initiating the movmement by retracting your scapula, before bending your elbow. Squeeze at the top, control on the descent.
Repeat for repetitions, then switch sides.

Adjust difficulty by band strength, a lighter band will make it more challenging for the legs, a heavier band will make it more challenging for the upper body.
Movement Group: Pull
Equipment: Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Band Single Arm Row?

This exercise builds unilateral pulling strength, improves scapular control and posture, and develops biceps, rear delts, core, glutes and quads. It’s joint-friendly and useful for balanced strength and rehabilitation.

What are common mistakes to avoid when doing this row?

Avoid pulling with the elbow first, using momentum, collapsing the chest, letting knees cave, or an unstable anchor. Focus on scapular retraction, controlled tempo, and maintaining a braced core and tall seated position.

How can I progress or regress the Band Single Arm Row?

Progress by using a stronger band, stepping closer to the anchor, adding pauses or slower eccentrics. Regress with a lighter band, shorter range of motion, or perform seated supported rows as an alternative.