Band Seated Single-Arm Twisting Row
Strengthen your back & core with this twisting row! Improve posture and build upper body strength using only a resistance band.
The Band Seated Single-Arm Twisting Row mainly works the back, with help from the biceps and traps. You'll need: resistance bands.
Required Equipment
Band Seated Single-Arm Twisting Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Biceps (biceps brachii); Mid Traps (trapezius, middle fibers)
Band Seated Single-Arm Twisting Row Variations and Alternatives
How to do the Band Seated Single-Arm Twisting Row
Sit on the floor with your legs extended in front of you and your back straight. Secure the resistance band to an anchor point at waist level.
Grab the handle or end of the resistance band with one hand, ensuring your palm faces down.
Begin the exercise with your arm extended and a slight bend in the elbow. Ensure your shoulders are down and your core is engaged to promote proper posture.
Initiate the row by driving the elbow towards your hip while rotating your wrist, so the palm ends facing inward towards your torso at the end of the movement.
Squeeze your back muscles as you pull the band towards you, focusing on contracting the muscles in the shoulder blade area.
Hold the position briefly, ensuring you achieve a full contraction in the back muscles.
Slowly return your hand to the starting position while resisting the band's pull to maximize muscle engagement. Make sure to maintain control throughout the entire movement.
Complete the desired number of repetitions with one arm before switching to the other side.
Perform several sets with each arm as part of your back or upper body workout routine.
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Band Seated Single-Arm Twisting Row FAQs
What muscles does the Band Seated Single-Arm Twisting Row work?
The Band Seated Single-Arm Twisting Row mainly works the back, with help from the biceps and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Band Seated Single-Arm Twisting Row?
Resistance bands.
What workout day should the Band Seated Single-Arm Twisting Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Seated Single-Arm Twisting Row variations and alternatives?
Similar exercises include the Band Bent-Over Row, Banded-Handle Row, Loop-Band Lat Pulldown and Band Bench Incline Two-Arm Hammer-Grip Row.
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