Single Arm Rotating Banded Seated Row

In SetGrip: Banded Seated Row (Single Arm, Rotating)

Secondary muscles
Biceps, Delts
Body part
Back
Position
Seated
Laterality
Unilateral (one arm at a time)
Category
Strength

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Twisting your torso toward the working arm as you row folds a rotation drill into a seated band pull, so your obliques finish what your upper back starts. Band tension is modest and peaks late, which suits the movement - treat it as coordination and core work at 15-20 reps, not a substitute for your loaded rows.

How to do the Single Arm Rotating Banded Seated Row

  1. Sit on a bench or chair with your feet flat on the ground and your back straight.
  2. Hold the band with one hand and extend your arm fully in front of you.
  3. Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together.
  4. At the same time, twist your torso towards the side of the pulling arm.
  5. Pause for a moment at the top, then slowly release the tension in the band and return to the starting position.
  6. Repeat for the desired number of repetitions, then switch to the other arm.

Tip: Pause for a full count with the handle at your torso before letting it go back.

Muscles worked

Primary

Upper Back · Back

The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.

Secondary

  • Biceps — The biceps bend the elbow on every row but should never be the muscle that fails first.
  • Delts — The rear delts do a lot of work on face pulls and wide, high rows, where the elbows travel out to the sides.

Common mistakes

  • Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
  • Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
  • Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
  • Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–6 per side2–3 min
Muscle growth3–4 × 6–12 per side90–120 s
Endurance2–3 × 12–20 per side60 s

Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.

Variations and alternatives

Similar exercises

Without resistance band

Easier and harder

Frequently asked questions

What muscles does the Single Arm Rotating Banded Seated Row work?

The Single Arm Rotating Banded Seated Row primarily works the upper back. It also involves the biceps and delts, which assist the movement and stabilise the joints.

Is the Single Arm Rotating Banded Seated Row good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Rotating Banded Seated Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

What can I do instead of the Single Arm Rotating Banded Seated Row?

If you cannot do the Single Arm Rotating Banded Seated Row, try the TRX Suspension Row, the Incline Bench Reverse Grip Single Arm Dumbbell Row or the Single Arm Banded Standing Low Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Single Arm Rotating Banded Seated Row, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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