PlanWorkouts

Exercise 0990 · REF DKBwJrL

Band One Arm Twisting Seated Row exercise animation

Band One Arm Twisting Seated Row

Category
Back
Equipment
Band
Target
Upper Back

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.

How to Do the Band One Arm Twisting Seated Row

  1. Sit on a bench or chair with your feet flat on the ground and your back straight.
  2. Hold the band with one hand and extend your arm fully in front of you.
  3. Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together.
  4. At the same time, twist your torso towards the side of the pulling arm.
  5. Pause for a moment at the top, then slowly release the tension in the band and return to the starting position.
  6. Repeat for the desired number of repetitions, then switch to the other arm.

Muscles Worked

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

More Back Exercises

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

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back Barbell Pendlay Row Barbell Pendlay Row Barbell · Upper Back

Equipment Alternatives

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

Back Lever Back Lever Body Weight · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row 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 primarily targets the upper back, with the biceps and shoulders assisting.
What equipment do I need for the Band One Arm Twisting Seated Row?
The Band One Arm Twisting Seated Row is done with a band.
What's a good alternative to the Band One Arm Twisting Seated Row?
If you don't have access to a band, the Back Lever targets the same upper back using body weight instead.