Single Arm Bent Over Row with Resistance Band
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Back
Upper Body
Posterior Chain
Rowing
Banded
Unilateral
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Resistance Band
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All Levels
Overview
The Single Arm Bent Over Row with Resistance Band is a unilateral back exercise that targets the lats, rhomboids, and traps while reinforcing trunk stability. The staggered stance with hip hinge provides balance and core activation, while the single-arm pull develops strength and symmetry between sides.
Muscles Worked
PRIMARY:
Latissimus dorsi
Rhomboids
Middle and lower trapezius
SECONDARY:
Posterior deltoids
Biceps brachii
Erector spinae
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Stand in a staggered stance, hinging slightly at the hips.
Place your front foot on the resistance band to anchor it securely.
Hold the band in the same hand as your straight rear leg.
Keep your back flat, chest tall, and core braced.
Row by pulling the band upward toward your ribcage, keeping elbow close to your side.
Squeeze your shoulder blade at the top of the movement.
Slowly lower the band back to starting position with control.
Perform prescribed reps, then switch sides.
Variations
Perform with both arms simultaneously (bent over row)
Use a heavier resistance band or step farther back to increase load
Add a pause at the top for extra lat and trap activation
Perform from a half-kneeling position for a stability challenge
Benefits
Builds unilateral back strength and symmetry
Engages core and posterior chain through hinged stance
Improves posture and pulling power
Portable, effective exercise with minimal equipment
COACHING CUES
Hinge at the hips keep your back fairly flat.
Row to your lower ribcage, not your shoulder.
Squeeze shoulder blade at the top.
Control the lowering phase so the band doesn’t snap back.
Notes
The Single Arm Bent Over Row with Resistance Band is a versatile unilateral exercise that strengthens the back while reinforcing core stability. It’s an excellent at-home or accessory movement for improving posture, balance, and pulling strength.