Band Standing Single-Arm Row Twist

1. Start by anchoring a resistance band to a stable object at about waist height. Stand with your feet shoulder-width apart, facing the anchor point, with a slight bend in your knees.

2. Grab the free end of the band with one hand and step back until the band has a moderate amount of tension while your arm is fully extended. Make sure your palm is facing inwards.

3. Engage your core and stand tall with your back straight, maintaining a neutral spine.

4. Begin the movement by driving your elbow towards your rib cage, twisting your torso slightly as you pull. Ensure you keep your shoulder blades retracted (pinched together) and down to maximize engagement of the back muscles.

5. As you row, rotate your forearm so that your palm ends up facing your hip at the end of the motion, with the elbow still close to your side.

6. Slowly return to the starting position by extending your arm and allowing your torso to twist back to face the anchor point, controlling the resistance of the band.

7. Perform the desired number of repetitions and sets for one arm before switching to the other. Make sure you execute the movement with control and that the twist comes from the rotation of the torso rather than from the hips. Adjust the tension of the band as needed for the right level of resistance.

---