Single-Arm Band Low Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Band
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Band Low Row is a resistance band exercise that primarily targets the lats while also engaging the biceps as a secondary muscle. It involves pulling the band toward your torso with one arm at a time, emphasizing controlled movement and proper posture to maximize lat activation. This exercise helps improve upper-back strength, posture, and arm pulling power, making it suitable for both strength training and rehabilitation settings.
How to Perform
Set Up: Anchor the resistance band at a low point, such as under a sturdy table or door, and hold the handle with one hand, standing or kneeling with a stable stance.
Starting Position: Extend your arm fully in front of you while keeping your back straight, shoulders down, and core engaged.
Pull: Bend your elbow and pull the band toward your torso, focusing on squeezing your lats and keeping your elbow close to your body.
Pause: Hold the contraction for a brief moment at the end of the pull, maintaining tension in the lats.
Return: Slowly extend your arm back to the starting position with control, avoiding any snapping or jerking motion.
Repetition: Complete the desired number of repetitions on one side before switching to the other arm.
Breathing: Exhale as you pull the band toward your body and inhale as you return to the starting position.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your back straight and avoid rounding your shoulders.
Focus on pulling with your lats, not just your arms.
Maintain a slow, controlled motion throughout each repetition.
Keep your elbow close to your body during the pull.
Avoid using momentum to swing the band.
Engage your core to stabilize your torso.
Ensure full range of motion without overextending your shoulder.
Squeeze your shoulder blades together at the peak of the pull.
Adjust band resistance to match your strength level.
Breathe steadily, exhaling while pulling and inhaling while releasing.
How Not to Perform
Do not round or hunch your back during the movement.
Do not shrug your shoulders or let them rise toward your ears.
Avoid jerking or swinging the band to complete the pull.
Do not let your elbow flare out away from your body.
Avoid locking your arm straight at the end of the return too quickly.
Do not lean excessively forward or backward to gain momentum.
Avoid gripping the band too tightly with your hand instead of engaging the lats.
Do not hold your breath; maintain steady breathing.
Avoid using a band that is too heavy or too light for proper form.
Do not rush through repetitions; maintain controlled, deliberate movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
