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Band One Arm Twisting Seated Row

Band One Arm Twisting Seated Row

The Band One Arm Twisting Seated Row is a versatile and effective exercise that targets multiple muscle groups in your upper body. This exercise primarily engages your latissimus dorsi (lats), rhomboids, trapezius, and biceps while also challenging your core stability. By using a resistance band, you can easily perform this exercise at home or in the gym, making it a great option for those who prefer working out in the comfort of their own space. The twisting motion in this exercise adds an extra challenge that helps to improve your rotational strength and stability. It also activates the muscles responsible for spinal stabilization, promoting better posture and reducing the risk of back pain. Including the Band One Arm Twisting Seated Row in your workout routine can also enhance your pulling strength, which can be beneficial for various daily activities and other fitness goals. Additionally, it increases the muscle definition in your back, making it a popular choice for individuals looking to build a stronger and more toned upper body. Remember to maintain proper form throughout the exercise by keeping your back straight, shoulders relaxed, and core engaged. If you're new to this exercise, start with a lighter resistance band and gradually increase the intensity as you build strength and familiarity with the movement. In conclusion, the Band One Arm Twisting Seated Row is a fantastic exercise for targeting your back, arms, and core, as well as improving overall posture and stability. Whether you're a beginner or a seasoned fitness enthusiast, incorporating this exercise into your routine can help you achieve a well-rounded upper body workout.


  • Sit on a flat surface with your knees slightly bent and a resistance band securely attached to an anchor point in front of you.
  • Grab the resistance band with one hand and extend your arm straight out in front of you, keeping your palm facing down.
  • Keep your torso upright and maintain good posture throughout the exercise.
  • As you exhale, pull the resistance band towards your body by retracting your shoulder blade and bending your elbow, leading with your elbow.
  • Bring your hand close to your side while keeping your elbow close to your body.
  • Pause for a brief moment and squeeze your back muscles.
  • Slowly release the tension on the resistance band and return to the starting position.
  • Repeat for the desired number of repetitions and then switch to the other side.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and prevent excessive twisting or leaning.
  • Start with a lighter resistance band and gradually progress to a heavier one as you become stronger.
  • Focus on maintaining proper posture and alignment, keeping your back straight and shoulders relaxed.
  • Exhale as you pull the band towards your torso, and inhale as you return to the starting position.
  • Keep your wrists in a neutral position, avoiding excessive flexion or extension.
  • Control the movement throughout the exercise, avoiding any jerking or swinging motions.
  • If using a resistance band with handles, make sure to securely hold the handles to maintain a firm grip.
  • Ensure that you have a sturdy anchor point for the resistance band to prevent it from slipping or snapping.
  • Listen to your body and adjust the resistance or range of motion based on your fitness level and any discomfort or pain you may experience.
  • Always warm up before performing the exercise and stretch afterwards to prevent injury and promote recovery.

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