Exercise 0988 · REF km0sQC0

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Band One Arm Standing Low Row

Category

Back

Equipment

Band

Target

Upper Back

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The band one-arm standing low row targets the upper back and biceps unilaterally, which is useful for correcting side-to-side pulling strength differences that a two-arm row can mask. Keep the hips square and avoid rotating the torso to help finish the pull, since that shifts work away from the back. It's a convenient row substitute when a cable machine isn't available.

How to Do the Band One Arm Standing Low Row

1. Attach the band to a stable anchor point at waist height.
2. Stand facing the anchor point with your feet shoulder-width apart.
3. Hold the band with one hand, palm facing inward, and step back to create tension in the band.
4. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
5. Pull the band towards your waist, squeezing your shoulder blades together.
6. Pause for a moment at the top of the movement, then slowly release the band back to the starting position.
7. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

The Band One Arm Standing Low Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Shoulders.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Body Weight · Upper Back Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell · Upper Back Barbell Pendlay Row Barbell · Upper Back

Equipment Alternatives

Don't have band? These target the same upper back with different equipment.

Back Lever Body Weight · Upper Back Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Band One Arm Standing Low Row work?

The Band One Arm Standing Low Row primarily targets the upper back, with the biceps and shoulders assisting.

What equipment do I need for the Band One Arm Standing Low Row?

The Band One Arm Standing Low Row is done with a band.

What's a good alternative to the Band One Arm Standing Low Row?

If you don't have access to a band, the Back Lever targets the same upper back using body weight instead.