Single Arm Banded Standing Low Row
In SetGrip: Banded Standing Low Row (Single Arm)
- Primary muscleUpper Back
- EquipmentResistance Band
- DifficultyBeginner
- TypeCompound · Pull
One arm against a band anchored at waist height gives you unilateral rowing with nothing but a rack post or door anchor, resistance rising as your hand reaches your waist. Step farther from the anchor to add load, and brace the free hand on your thigh to keep your hips square while each side works alone.
How to do the Single Arm Banded Standing Low Row
- Attach the band to a stable anchor point at waist height.
- Stand facing the anchor point with your feet shoulder-width apart.
- Hold the band with one hand, palm facing inward, and step back to create tension in the band.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the band towards your waist, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release the band back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
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.
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
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 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
Frequently asked questions
What muscles does the Single Arm Banded Standing Low Row work?
The Single Arm Banded Standing Low 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 Banded Standing Low Row good for beginners?
Yes. The Single Arm Banded Standing Low Row is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Single Arm Banded Standing Low Row?
If you cannot do the Single Arm Banded Standing Low Row, try the Towel Bodyweight Standing Row, the V Bar Cable Standing Row or the Single Arm Rotating Banded Seated 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 Banded Standing Low 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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