Also known as: single-arm band row, one-arm band row, single arm band rows, resistance band one-arm row

What is Band Single Arm Row?

The Band Single Arm Row is a unilateral resistance-band pulling exercise that trains the biceps, shoulders and core while also engaging quads and glutes for a tall seated position. It’s a medium-difficulty pull movement focusing on scapular retraction and controlled eccentric work, suitable for intermediate trainees.

How to Do Band Single Arm Row

  1. Anchor the band: Secure the band to a stable anchor at chest height, gripping the handle with one hand. Test tension before stepping back to your working position.
  2. Set your stance: Step back until the band is taut, feet shoulder-width, shins near vertical. Sit tall with hips at roughly 90 degrees and knees tracking over toes.
  3. Brace your core: Engage your core and keep the torso upright; avoid rounding. Maintain a tall seated position and prevent the free shoulder from hiking or rotating.
  4. Initiate the row: Start by retracting the scapula, then bend the elbow to pull the band toward your chest. Squeeze the shoulder blade at the top of the movement.
  5. Lower with control: Slowly extend the arm, resisting the band's pull for a controlled eccentric. Keep hips and knees stable, then repeat and switch sides after desired reps.

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 biceps development while training core stability and lower-body bracing. It reduces imbalances and scales easily via band tension for strength, endurance or rehab work.

What common mistakes should I avoid?

Avoid pulling with the arm before the scapula retracts, rounding the torso, letting the knee collapse inward, or using an unstable anchor. Also don't let the band snap you forward on the eccentric; control the return and maintain tall posture.

How can I progress or regress this exercise?

To progress use a heavier band, increase reps or slow the eccentric. To regress use a lighter band, shorten range of motion, or perform seated two-arm band rows, chest-supported rows, or inverted rows first.