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Resistance Band Seated Single-Arm Row
A seated unilateral horizontal pull with a resistance band that targets lats, rhomboids, and biceps to build back strength and correct imbalances; enhances posture and shoulder stability with progressive tension.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Forearms, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
8/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
5/10Forearms
3/10Obliques
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the floor with legs extended, loop the resistance band around your feet, and hold one end with your working hand. Extend your arm forward with a straight back and engaged core.
- Exhale and pull the band toward your side by driving your elbow back.
- Squeeze your shoulder blade toward your spine at the peak.
- Pause briefly while maintaining tension.
- Inhale and slowly extend your arm to the start position.
- Control the band's return without snapping.
- Switch sides after completing reps on one arm.
Coaching Tips
Form Cues
- Keep elbow close to body
- Squeeze shoulder blades
- Stay tall with chest up
- Control the release
- Brace core to avoid rotation
Breathing
Inhale during the return phase and exhale as you pull the band back, keeping your core braced throughout.
Tempo
2-1-2
Range of Motion
Fully extend your arm forward until straight, then pull until your elbow passes your torso and hand reaches your side, maintaining a straight back.
Safety
Safety Notes
- Secure the band firmly to avoid snap-back
- Choose appropriate band resistance to maintain form
- Avoid if acute back or shoulder injury exists
- Keep wrists straight to prevent strain
- Stop if sharp pain occurs
Spotting
Spotting not required; use a stable anchor and choose appropriate band tension for self-supported performance.
Common Mistakes
- Rounding the back
- Using momentum instead of control
- Shrugging shoulders up
- Allowing torso to rotate
- Incomplete arm extension
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Wrist injuries
Flexibility Needed
- Adequate shoulder flexion
- Thoracic spine mobility
Build Up First
- Basic hip hinge knowledge
- Familiarity with pulling motions
Also known as
Seated Band Single-Arm Row, Single-Arm Seated Band Row, Band Seated One-Arm Row
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