Fitwill stands in solidarity with Ukraine

Resistance Band Split Jump with Single Arm Row

Resistance Band Split Jump with Single Arm Row

The Resistance Band Split Jump with Single Arm Row is an explosive and challenging exercise that targets multiple muscle groups in your lower body and upper back. This compound movement combines the explosive power of a split jump with the strength-building benefits of a single arm row. By incorporating a resistance band, you add an extra element of challenge to increase muscle activation and improve overall strength. During this exercise, you start by placing a resistance band securely around a fixed object at about waist height. Step back and position yourself in a split stance, with one foot forward and one foot back. Hold the resistance band handle with your front hand, ensuring that your arm is fully extended. As you lower into a split squat position, explode off the ground and switch the position of your feet mid-air, landing softly in the split squat with the opposite leg forward. At the same time, engage your upper back muscles by performing a single arm row. While in the split squat position, pull the resistance band handle towards your body, driving your elbow backward and squeezing your shoulder blade. Slowly release the handle back to the starting position and repeat the movement for the desired reps before switching sides. This exercise engages muscles such as the quadriceps, hamstrings, glutes, calves, and upper back muscles including the rhomboids and latissimus dorsi. It not only improves lower body strength, power, and stability but also enhances upper body pulling strength and core stability. Remember to start with lighter resistance bands and gradually work your way up to more challenging ones as your strength and stability improve. Incorporating the Resistance Band Split Jump with Single Arm Row into your routine can add variety, intensity, and help you improve overall athletic performance.


  • Start by standing on one end of the resistance band with your feet hip-width apart.
  • Hold the other end of the band with your left hand and extend your arm straight down, keeping a slight bend in your elbow.
  • Keep your back straight, engage your core, and take a large step forward with your right foot into a lunge position.
  • As you lower your body into the lunge, simultaneously pull the resistance band up towards your side by performing a single-arm row with your left hand.
  • Drive through your right foot and push off the ground explosively, jumping up into the air and switching the position of your legs mid-air.
  • While in mid-air, switch the position of the resistance band by passing it to your right hand.
  • Land softly back into the lunge position, but with your left foot forward this time.
  • Repeat the exercise for the desired number of repetitions, alternating legs and arms.

Tips & Tricks

  • Engage your core throughout the exercise to maintain balance and stability.
  • Keep your chest lifted and your back straight while performing the split jump.
  • Focus on explosively jumping off the ground and landing softly to maximize the benefits of the exercise.
  • Make sure to use a resistance band with appropriate tension to challenge your muscles without compromising form.
  • Maintain a controlled and steady tempo during the single arm row to effectively target your back muscles.
  • Ensure proper form by keeping your shoulder blades retracted and squeezing your back muscles at the end range of the rowing motion.
  • To increase intensity, incorporate a pause at the top of the rowing movement and squeeze your back muscles for a couple of seconds.
  • Don't forget to breathe consistently and exhale during the most exerting parts of the exercise.
  • Rest adequately between sets to allow your muscles to recover and prevent overexertion.
  • Consult with a fitness professional for personalized guidance and to ensure your exercise technique is safe and effective.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts