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Band One Arm Twisting Seated Row

The band one-arm twisting seated row combines a unilateral row with trunk rotation, working the upper back and core together rather than isolating just one or the other. It mimics rotational pulling patterns found in sports more than a standard seated row does. Keep the movement smooth and avoid using momentum to whip through the twist.

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Category

Back

Equipment

Band

Target

Upper Back

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Band One Arm Twisting Seated Row

1. Sit on a bench or chair with your feet flat on the floor and your back straight.
2. Grip the band with one hand, arm fully extended in front of you.
3. With your back straight, pull the band toward your body by bending your elbow and squeezing your shoulder blades together.
4. Simultaneously rotate your torso toward the side of the pulling arm.
5. Hold briefly at the top, then slowly ease the tension in the band and return to the starting position.
6. Continue for your desired number of repetitions, then switch arms.

Technique & Form Tips

Maintain a stable torso while bending elbows to draw upper arms back. Follow the demonstrated path for your chosen variant, whether seated or chest-supported, to focus movement on shoulder extension and scapular retraction as the load moves toward your torso.

Common Mistakes to Avoid

• Using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.
• Cutting the movement short: Let the upper arms and shoulder blades move through the demonstrated, comfortable range without forcing a squeeze.
• Incorrect elbow path: Match the specific elbow trajectory shown in your variation rather than forcing a uniform width.

How to Breathe During This Exercise

Coordinate your exhale with the rowing action and inhale as you return to the starting position.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Band One Arm Twisting Seated Row mainly targets your Upper Back, with your Biceps helping support the movement, along with your 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 Standing Low 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.

Bodyweight Squatting Row 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 Twisting Seated Row work?

The Band One Arm Twisting Seated Row mainly works your upper back. It also helps strengthen your biceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Band One Arm Twisting Seated Row?

You do the Band One Arm Twisting Seated Row with a band. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Band One Arm Twisting Seated Row?

One mistake to watch for is using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Band One Arm Twisting Seated Row?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Band One Arm Twisting Seated Row?

The Bodyweight Squatting Row trains your upper back with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.