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Band One Arm Standing Wide Grip Low Row

Band One Arm Standing Wide Grip Low Row

The Band One Arm Standing Wide Grip Low Row is a highly effective exercise that targets your back muscles, primarily the lats and the rhomboids. This exercise is performed using a resistance band, making it a versatile and convenient option for both home and gym workouts. To perform the Band One Arm Standing Wide Grip Low Row, you will need to attach the band to a stable anchor point such as a door or a sturdy pole. Begin by standing with your feet shoulder-width apart, grasping the band with an overhand grip using one hand. Step back to create tension in the band, ensuring that your arms are fully extended. Keeping your core engaged and your back straight, initiate the movement by retracting your shoulder blades and pulling your elbow back. Focus on squeezing your back muscles throughout the entire range of motion, bringing your hand close to your side while maintaining a wide grip. Pause for a moment at the peak contraction and then slowly return to the starting position. It is important to maintain proper form and technique during the Band One Arm Standing Wide Grip Low Row. Avoid using momentum or excessive swinging to perform the exercise, as this can reduce its effectiveness and increase the risk of injury. Start with a lighter resistance band and gradually increase the tension as you become more comfortable with the movement. Incorporating the Band One Arm Standing Wide Grip Low Row into your workout routine can help improve posture, strengthen your back muscles, and enhance overall upper body strength. Be sure to include this exercise along with a well-rounded training program to maximize your results. Remember to always listen to your body, start with appropriate resistance, and gradually progress as your strength improves.


  • Stand with your feet shoulder-width apart, holding a resistance band in one hand.
  • Take a step forward with the foot opposite to the hand holding the band.
  • Bend your knees slightly and hinge forward at the hips, keeping your back flat and core engaged.
  • Extend your arm forward, keeping a slight bend in your elbow.
  • Pull the band back by retracting your shoulder blade and bending your elbow, bringing your hand towards your waist.
  • Keep your elbow close to your body and squeeze your back muscles at the top of the movement.
  • Slowly return to the starting position, fully extending your arm forward.
  • Repeat for the desired number of repetitions, then switch sides and repeat with the other hand.

Tips & Tricks

  • Maintain good posture throughout the exercise to engage the correct muscles and prevent injury.
  • Focus on squeezing your shoulder blades together as you pull the band towards your waist.
  • Keep your elbow close to your body and avoid flaring it out to the side.
  • Control the movement and avoid using momentum to perform the exercise effectively.
  • Engage your core muscles by bracing your abs to stabilize your body.
  • Gradually increase the tension of the band as you progress to challenge your muscles.
  • Breathe evenly throughout the exercise, exhaling as you pull the band towards your waist.
  • Avoid excessively leaning back or forward during the movement to maintain proper form.
  • Perform the exercise in a slow and controlled manner to fully engage the target muscles.
  • Consult with a fitness professional to ensure you are using the appropriate resistance band for your fitness level.

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