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Single-ArmBanded Row

Improves scapular strength and reduces risk of shoulder injury

BackAdvancedStrengthPull

At a glance

Muscles workedPrimary: Scapular stabilizers. Secondary: Back Upper, shoulders
Muscle groupBack
DifficultyAdvanced
TypeStrength · Pull
Sets & reps4 sets × 8-10 each side
Estimated calories burned~45 kcal

How to do it

  1. Step 1: Hold a kettlebell in one hand, with your feet shoulder-width apart.
  2. Step 2: Bend your knees slightly, and lean forward, keeping your back straight.
  3. Step 3: Let the kettlebell hang straight down from your hand, with your arm straight.
  4. Step 4: Pull the kettlebell up towards your side, keeping your elbow close to your body, and focus on squeezing your scapular stabilizers.
  5. Step 5: Hold for 1-2 seconds at the top, then slowly return to the starting position.
  6. Step 6: Repeat on the other side, focusing on controlled movement and proper scapular positioning.
  7. Step 7: Remember to breathe naturally and avoid arching your back.

Equipment

Coaching tips

Benefits

Improves scapular strength and reduces risk of shoulder injury

Common mistakes

Letting the shoulders shrug or losing core engagement

Make it harder

Increase the weight or add a pause at the top

Make it easier

Start with a lighter weight or use a support pillow

Breathing

Inhale during setup, exhale during the pull

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More back exercises

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Lying Pulley Rope Straight Arm Pulldown

Beginner · 3 sets × 12 reps

Straight Arm Side Pulley Pulldown on Decline Bench

Intermediate · 3 sets × 10-12 reps

Standing Pulley Row with DB Lift

Beginner · 4 sets × 10 each arm

Single Arm Pulley Pulldown Elbow Tuck

Intermediate · 3 sets × 10-12 each side

General 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.