Resistance Band One-Arm Bent-Over Row

Body Part: Back

Muscle: Back

Equipment: Resistance Band

Resistance Band One-Arm Bent-Over Row is a hinged, single-arm pulling exercise that trains the lats through a long range of motion while also challenging the upper back, biceps, grip, and trunk to stay organized. The band changes tension as you row, so the setup matters: if your stance is sloppy or your hinge collapses, the pull turns into a twist and the target muscles lose tension.

In the image, the lifter is in a staggered stance with the torso angled forward, the free hand braced on the front thigh for support, and the rowing arm working from a dead-hang position toward the lower ribs. That position lets you keep the torso fixed while the elbow travels back in a clean path. The primary muscle is the latissimus dorsi, with the rhomboids, rear shoulder, biceps, and forearm flexors helping finish and stabilize each rep.

This row is useful when you want unilateral back work without a bench or cable station. It helps expose side-to-side strength differences, teaches the shoulder blade to move without shrugging, and builds pulling strength with relatively joint-friendly resistance. It also fits well into upper-body days, full-body sessions, or accessory work after heavier compound lifts.

Good reps are controlled from the start: hinge first, set the rib cage, then pull the elbow back without letting the shoulder roll forward or the torso rotate open. Finish the rep by bringing the handle or band toward the hip line or lower ribs, then lower it slowly until the arm is long again and the band is still under tension. Use a lighter band if you cannot keep the back flat, the neck relaxed, and the stance stable for the whole set.

Instructions

• Stand on the band with the working-side foot and step the other foot slightly forward into a staggered stance.
• Hinge at the hips until your torso is about 30 to 45 degrees above parallel, keeping a long neutral spine.
• Brace one hand on the front thigh for support and let the rowing arm hang straight down from the shoulder.
• Set the shoulder blade down and back slightly before you start the pull.
• Pull the elbow back and slightly out until the handle or band reaches the lower ribs or hip line.
• Keep your chest and pelvis pointed toward the floor; do not rotate open as you row.
• Pause briefly at the top while keeping the shoulder away from the ear.
• Lower the band slowly until the arm is fully extended and the shoulder stays controlled.
• Reset your hinge and breathing before the next repetition or switch sides.

Tips & Tricks

• Keep most of your weight over the front and rear foot evenly so the hinge does not drift into a twist.
• Let the elbow travel back close to the body; flaring it high usually shifts the work toward the rear shoulder.
• Start with enough band tension that the bottom position is not slack, but not so much that the first inch turns jerky.
• If your torso rises every rep, reduce the band length or tension and lock in the hinge before rowing.
• Think about driving the elbow toward the back pocket rather than yanking with the hand.
• Keep the neck in line with the spine; looking up is a common way to overextend the low back.
• Lower the band under control for at least as long as the pull phase to keep tension on the lats.
• Stop the set when your support hand starts collapsing into the thigh or your torso begins to rotate open.

Frequently Asked Questions

What muscle does Resistance Band One Arm Bent Over Row target most?

The lats do most of the work, with the rhomboids, rear shoulder, biceps, and forearms assisting.

Can beginners perform this exercise?

Yes. Beginners usually do best with a lighter band and a shorter range until they can hold the hinge steady.

Where should the band or handle finish at the top of the row?

Aim for the lower ribs or the hip line, not high toward the chest.

Why is the free hand braced on the front thigh?

It helps you hold the hip hinge and keeps the torso from rotating as you row.

Should my elbow stay tucked or flare out?

Keep it mostly tucked and track it back in line with your torso so the lat can finish the pull.

What stance works best for this band row?

A staggered stance works well because it gives you a stable base and enough room to hinge without losing balance.

What should I do if the band is too easy at the bottom?

Step farther from the anchor or shorten the band slightly so you start the rep with real tension.

Is this a good alternative to a dumbbell row?

Yes. It gives you a similar one-arm back stimulus, with the added benefit of smooth band tension and easy load changes.