Band One Arm Standing Low Row

Band One Arm Standing Low Row

The Band One Arm Standing Low Row is a highly effective exercise that targets various muscles in your upper back, including the rhomboids, trapezius, and latissimus dorsi. This exercise can be performed using a resistance band, making it a great option for a home workout or even when traveling. To perform the Band One Arm Standing Low Row, you'll need a resistance band securely anchored to a stable object, such as a door or a pole. Stand with your feet shoulder-width apart, knees slightly bent, and engage your core muscles. Hold onto the resistance band with one hand, keeping your palm facing inward and your arm extended forward. As you exhale, retract your shoulder blade and pull the band towards your waist, keeping your elbow close to your body. Focus on squeezing your back muscles at the top of the movement. Pause for a moment, then slowly return to the starting position, maintaining control throughout the entire motion. This exercise not only strengthens your back muscles but also improves your posture and helps to stabilize your shoulder joint. As with any exercise, it's important to use proper form to prevent injuries and maximize the benefits. Remember to start with a resistance band that provides an appropriate challenge, gradually increasing the resistance as your strength improves. Incorporating the Band One Arm Standing Low Row into your workout routine can help you develop a strong and balanced upper body. Combine it with other back exercises, such as pull-ups or bent-over rows, to create a comprehensive back workout. As always, it's important to listen to your body, adjust the intensity, and progress gradually to meet your fitness goals.


  • Start by placing a resistance band securely on a sturdy anchor point, such as a door handle or a pole.
  • Hold the band with one hand and take a step back to create tension in the band.
  • Stand with your feet shoulder-width apart and knees slightly bent.
  • Brace your core and keep your back straight throughout the exercise.
  • Begin the movement by pulling the band towards your body, retracting your shoulder blades.
  • Keep your elbow close to your body and engage your back muscles to perform the rowing motion.
  • Pause for a moment at the end of the movement, squeezing your back muscles.
  • Slowly extend your arm back to the starting position, controlling the resistance of the band.
  • Repeat for the desired number of repetitions and then switch to the other arm.
  • Remember to maintain proper form and control the band throughout the exercise.
  • Adjust the resistance level by using bands with different tensions or by altering your position relative to the anchor point.

Tips & Tricks

  • Focus on maintaining good posture throughout the exercise.
  • Engage your core muscles to help stabilize your body and prevent any excessive movement.
  • Choose a resistance band that provides a challenging but manageable level of resistance.
  • Perform the exercise in a controlled manner, ensuring proper form and technique.
  • Start with a lighter resistance band and gradually increase the resistance as you get stronger.
  • Increase the number of repetitions or the duration of the exercise to continue challenging your muscles.
  • Ensure that you are targeting the appropriate muscle groups by feeling the contraction in your back while performing the exercise.
  • Listen to your body and modify the exercise if you experience any discomfort or pain.
  • Combine this exercise with other exercises that target different muscle groups to create a balanced workout routine.
  • Remember to breathe steadily throughout the exercise to maintain proper oxygen flow to your muscles.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine