Resistance Band One Arm Bent Over Row

The Resistance Band One Arm Bent Over Row builds unilateral back strength while improving control, balance and muscle activation.

Strength exercises

Bodybuilding exercises

HIIT exercises

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Low 2/3 High

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Resistance Band One Arm Bent Over Row

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Resistance Band One Arm Bent Over Row

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The Resistance Band One Arm Bent Over Row is a versatile pulling exercise that targets the upper and mid-back while reinforcing proper rowing mechanics. Using a resistance band creates constant tension throughout the movement, helping you maintain control from start to finish and fully engage the working muscles.

By training one side at a time, this exercise highlights and corrects left-to-right strength imbalances while demanding extra stability from your core and hips. Your back muscles drive the pull, while your torso stays steady, making it an effective option for improving posture, coordination, and overall pulling strength.

This movement fits seamlessly into strength, hypertrophy, and recovery-focused programs. It’s joint-friendly, easy to scale by adjusting band tension or stance, and ideal for home workouts or warm-up routines. When performed with controlled tempo and proper alignment, the Resistance Band One Arm Bent Over Row delivers reliable back activation without excessive load on the joints.

How to Perform the Resistance Band One Arm Bent Over Row

Stand with your feet shoulder-width apart and secure the resistance band beneath one foot, ensuring it's flat and stable on the ground.
Grab the other end of the band with the opposite hand, palm facing your body, and hinge at your hips to bring your torso forward until it's nearly parallel to the floor.
Keep your back flat, core engaged, and knees slightly bent while maintaining a neutral spine throughout the movement.
Allow your working arm to hang straight down from your shoulder, with the resistance band creating tension in your starting position.
Exhale as you pull the band upward by driving your elbow toward the ceiling, keeping your upper arm close to your body.
Squeeze your shoulder blade toward your spine at the top of the movement, pausing briefly to maximize back muscle engagement.
Inhale as you slowly lower your arm back to the starting position with control, maintaining tension in the band throughout the movement.
Complete all repetitions on one side before switching to the opposite arm and foot position.

Important information

Keep your torso stable throughout the movement—avoid rotating or twisting as you pull the band.
Maintain a neutral neck position by looking at a spot on the floor a few feet ahead of you rather than craning your neck up.
Adjust band resistance appropriately—you should feel challenged but able to maintain proper form through all repetitions.
If you experience lower back pain, reduce the forward hinge angle or choose a lighter resistance band.

FAQ - Resistance Band One Arm Bent Over Row

What muscles does the Resistance Band One Arm Bent Over Row target?

This exercise primarily targets the latissimus dorsi (lats) and trapezius muscles, while also engaging the rhomboids, rear deltoids, and biceps as secondary movers. Your core muscles also work continuously throughout the movement to maintain proper posture and stability.

How can I make this exercise easier or harder?

To make it easier, use a lighter resistance band or stand closer to the anchor point to reduce tension. For a greater challenge, choose a heavier band, stand further from the anchor point, or slow down the eccentric (lowering) phase to 3-4 seconds per repetition.

What are the most common form mistakes to avoid?

The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.

How often should I include this exercise in my training routine?

For optimal results, incorporate this exercise 1-2 times weekly as part of your push or arm-specific training days. Since it's an isolation movement, it works best when programmed after compound exercises, using 3-4 sets of 8-15 repetitions depending on your specific goals.

Can I substitute this exercise if I don't have resistance bands?

Yes, you can perform a similar movement using a dumbbell, kettlebell, or cable machine. The dumbbell single-arm row provides comparable benefits, though resistance bands offer the unique advantage of increasing tension at the point of peak contraction, which can enhance muscle activation patterns.