Resistance-Band Single-Arm Bent-Over Row
Build a stronger back with the single-arm bent-over row! Use resistance bands to sculpt your muscles effectively at home.
The Resistance-Band Single-Arm Bent-Over Row mainly works the back, with help from the shoulders and biceps. You'll need: resistance bands.
Required Equipment
Resistance-Band Single-Arm Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Biceps (biceps brachii)
Resistance-Band Single-Arm Bent-Over Row Variations and Alternatives
How to do the Resistance-Band Single-Arm Bent-Over Row
Resistance Band One Arm Bent Over Row
Positioning
Setup: Stand with your feet shoulder-width apart. Secure one end of the resistance band under your front foot. Hold the other end of the band in one hand.
Body Position: Bend at your hips and knees slightly, lowering your torso until it is almost parallel to the ground. Keep your back straight and core engaged. Your non-working arm can rest on your thigh for support.
Movement
Starting Position: With your palm facing your body, let your arm hang straight down towards the floor, holding the band.
Rowing Motion: Pull the band towards your hip, bending your elbow and keeping it close to your body. Focus on squeezing your shoulder blade towards your spine.
End Position: At the top of the movement, your elbow should be next to your body, and your hand should be near your hip. Hold this position for a brief moment.
Return: Slowly lower your arm back to the starting position, controlling the resistance as you do so.
Tips
Keep your movements slow and controlled to maximize muscle engagement.
Make sure to switch sides and perform the same number of repetitions with your opposite arm.
Adjust the tension of the band by stepping further away or closer to the anchor point to suit your strength level.
Resistance-Band Single-Arm Bent-Over Row FAQs
What muscles does the Resistance-Band Single-Arm Bent-Over Row work?
The Resistance-Band Single-Arm Bent-Over Row mainly works the back, with help from the shoulders and biceps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Resistance-Band Single-Arm Bent-Over Row?
Resistance bands.
What workout day should the Resistance-Band Single-Arm Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Resistance-Band Single-Arm Bent-Over Row variations and alternatives?
Similar exercises include the Band Bent-Over Lat Pulldown, Band Bent-Over Row, Banded-Handle Row and Band Bench Incline Two-Arm Hammer-Grip Row.
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