Single-Arm Banded Row

One-arm row with a band anchored in front.

• Compound
• banda
• Beginner

How to do it

• Band anchored at chest height; one arm at a time and the torso unrotated
• Keep the torso stable and unrotated, letting the shoulder blade stretch forward on the way down
• Pull the elbow toward your hip and squeeze the back at the top

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Rotating the torso to lift more weight
• Using a band so strong that the elbow cannot travel back

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps

Alternatives

• Banded Row
• Seated Cable Row
• Inverted Row