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Band Standing Single Arm Twist Row

Band Standing Single Arm Twist Row

The Band Standing Single Arm Twist Row is a dynamic exercise that targets multiple muscle groups simultaneously, making it a great addition to any workout routine. This exercise primarily works your upper back, shoulders, and biceps, while also engaging your core and lower body for stability and balance. To perform the Band Standing Single Arm Twist Row, you'll need a resistance band and an anchor point, such as a sturdy pole or door frame. Begin by standing tall with your feet shoulder-width apart and slightly bent knees. Hold the resistance band handle in one hand and step back, creating tension in the band. Keep your arm fully extended in front of you, with a slight bend in the elbow. Engage your core and maintain a neutral spine as you initiate the movement by pulling the band towards your side, bending your elbow and retracting your shoulder blades. At the same time, twist your torso towards the side of the pulling arm, allowing your lower body to pivot naturally. Focus on squeezing your back muscles at the top of the movement before slowly returning to the starting position under control. The Band Standing Single Arm Twist Row not only builds strength and muscle in your upper body but also improves posture and stability. It can be easily modified by adjusting the resistance band tension or standing position to target different muscle groups or accommodate different fitness levels. Incorporate this exercise into your regular routine to challenge your muscles in new ways and achieve a balanced, strong physique.


  • Start by standing straight with your feet shoulder-width apart. Place a resistance band securely under your feet and hold the other end with one hand.
  • Engage your core and keep a slight bend in your knees throughout the exercise.
  • While maintaining a stable torso, pull the band upward and backward towards your side, twisting your torso as you do so.
  • Squeeze your shoulder blades together at the top of the movement and pause for a moment.
  • Slowly return to the starting position, keeping tension on the band at all times.
  • Repeat for the desired number of repetitions and then switch to the other arm.
  • Keep a controlled and steady pace throughout the exercise, focusing on proper form and muscle engagement.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and control.
  • Make sure to squeeze your shoulder blades together when pulling the band towards your body.
  • Keep your back straight and avoid rounding your shoulders to prevent strain.
  • Start with a lighter resistance band and gradually increase the intensity as you get stronger.
  • Focus on using your back muscles to initiate the pulling motion, rather than relying solely on your arm strength.
  • Maintain a slow and controlled movement, avoiding any jerking or swinging motions.
  • Breathe consistently throughout the exercise, inhaling during the twist and exhaling during the row.
  • Perform the exercise in front of a mirror or have someone spot you to ensure proper form.
  • Incorporate this exercise into a well-rounded workout routine that targets all major muscle groups for optimal results.
  • Listen to your body and modify the exercise as needed to avoid any discomfort or pain.

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