Band One Arm Twisting Seated Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Band
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band One Arm Twisting Seated Row is a compound pull exercise that primarily targets the upper back while also engaging the biceps as a secondary muscle group. Using a resistance band, this movement involves pulling the band with one arm while incorporating a slight twisting motion, which helps activate stabilizing muscles and improve rotational strength. The seated position provides stability, allowing for better focus on controlled movements and muscle engagement. This exercise is ideal for enhancing upper back strength, posture, and core stability, making it a great addition to any resistance training routine.
How to Perform
Secure the band and position yourself – Sit down with a straight posture and engage your core for stability. Hold the resistance band in one hand with your arm fully extended, ensuring there is enough tension in the band.
Initiate the pull with controlled movement – Begin pulling the band toward your body by bending your elbow and keeping it close to your torso. At the same time, rotate your upper body slightly toward the pulling side to enhance engagement of your back muscles.
Maximize muscle activation at the peak – Once the band reaches its closest point, pause for a brief moment, focusing on contracting your upper back and feeling the engagement in your shoulder and biceps.
Return to the starting position with control – Slowly extend your arm back to its original position while simultaneously untwisting your torso. Maintain control throughout to ensure constant muscle tension and avoid using momentum.
Repeat and switch sides – Perform the desired number of repetitions, maintaining proper form throughout. Once completed, switch to the opposite arm and repeat the movement to ensure balanced development.
★ 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
Maintain an upright posture – Keep your back straight and core engaged to stabilize your movement.
Ensure proper band tension – Adjust the band’s length to create resistance throughout the motion.
Keep your elbow close – As you pull, ensure your elbow stays near your torso to maximize back muscle activation.
Incorporate controlled torso rotation – Slightly twist your upper body toward the pulling side for better engagement.
Avoid using momentum – Perform slow and controlled movements to focus on muscle contraction.
Pause at peak contraction – Hold the position briefly when the band is fully pulled to maximize engagement.
Return with control – Extend your arm back slowly while untwisting your torso to maintain muscle tension.
Maintain even breathing – Exhale as you pull and inhale as you return to the starting position.
Keep shoulders down – Avoid shrugging to prevent unnecessary strain on the traps.
Balance both sides – Perform the same number of reps on each arm to ensure muscular symmetry.
How Not to Perform
Do not slouch or round your back – Maintain a straight posture to avoid unnecessary strain on your lower back and ensure proper muscle engagement.
Do not pull with your arm alone – Focus on initiating the movement from your upper back rather than relying solely on your biceps, which can reduce effectiveness.
Do not twist excessively – A slight torso rotation is beneficial, but over-rotating can shift tension away from the upper back and increase the risk of injury.
Do not rush the movement – Perform slow, controlled reps to maximize muscle activation and prevent using momentum, which reduces effectiveness.
Do not lock your elbow at full extension – Keep a slight bend in your elbow to maintain continuous tension on the muscles and protect your joints.
Do not shrug your shoulders – Keep them relaxed and down to prevent unnecessary activation of the traps and maintain focus on the upper back.
Do not grip the band too tightly – Use a firm but comfortable grip to avoid excessive forearm fatigue, which can take focus away from the primary muscles.
Do not use an uneven range of motion – Ensure you are pulling the band through a full, controlled range to work the muscles effectively.
Do not hold your breath – Maintain steady breathing, exhaling as you pull and inhaling as you return to the starting position for better muscle control.
Do not neglect even resistance on both sides – Perform the same number of reps with equal resistance on each arm to prevent muscle imbalances.
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.
