Single Arm Row with Band
Strengthens the back muscles, improving posture and pulling strength.
BackAdvancedStrengthPull
At a glance
| Muscles worked | Primary: back. Secondary: lats |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Step 1: Setup — Get into the starting position for Single Arm Row with Band.
- Step 2: Initiation — Engage your core and begin the movement with control.
- Step 3: Main movement — Complete the movement through its full range of motion.
- Step 4: End position — Reach the top/end of the movement with control.
- Step 5: Return — Slowly return to the starting position.
- Step 6: Breathing reminder — Exhale on exertion, inhale on return.
- Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.
Equipment
- Resistance Band
Coaching tips
Benefits
Strengthens the back muscles, improving posture and pulling strength.
Common mistakes
Using momentum to yank the weight instead of pulling with control, or shrugging the shoulders up toward the ears.
Make it harder
Move to a heavier resistance band, or slow the tempo to increase time under tension.
Make it easier
Use a lighter resistance band or shorten the range of motion.
Breathing
Exhale on exertion, inhale on release.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 10 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.