What muscles does the Band One-Arm Standing Low Row work?

This exercise primarily targets the muscles of the back, especially the latissimus dorsi. It also recruits the biceps and shoulders as secondary movers, helping improve overall pulling strength and posture.

Do I need special equipment for the Band One-Arm Standing Low Row?

You’ll need a resistance band and a low anchor point such as a door anchor, sturdy post, or squat rack base. If you don’t have a resistance band, you can substitute with a cable machine or even use a towel for a low-resistance variation.

Is the Band One-Arm Standing Low Row suitable for beginners?

Yes, it’s beginner-friendly because resistance bands allow you to adjust the tension easily. Start with a lighter band, focus on controlled movement, and gradually increase resistance as your back and arm strength improve.

What are common mistakes to avoid when doing the Band One-Arm Standing Low Row?

Avoid rounding your back or shrugging your shoulders during the pull. Keep your core engaged, elbow close to your body, and move through a full range of motion to get maximum benefit without straining joints.

How many sets and reps should I do for the Band One-Arm Standing Low Row?

For general strength and muscle toning, aim for 2–3 sets of 10–15 reps per arm. Use controlled tempos and rest 30–60 seconds between sets for optimal performance.

What safety tips should I follow when performing the Band One-Arm Standing Low Row?

Check that the resistance band is securely anchored before starting to prevent snap-back injuries. Maintain proper form, keep movements smooth, and avoid jerking the band to reduce strain on your elbows and shoulders.

Are there variations of the Band One-Arm Standing Low Row I can try?

You can perform the exercise in a seated position for more stability or use a heavier band for increased resistance. Another variation is the two-arm low row, which works both sides simultaneously and helps balance strength between arms.

Band One-Arm Standing Low Row

Target Muscles

Primary:

Back

Secondary:

Biceps

Shoulders

Equipment Required

Bands

Exercise Type

Reps Only

How To Do

Stand facing a low-anchored resistance band, holding one handle in one hand with your arm extended and feet in a staggered stance. Pull the handle toward your torso by bending your elbow and squeezing your shoulder blade back, keeping your elbow close to your body. Maintain a straight posture and control the band as you return to the starting position.

Step-by-Step Instructions

Secure a resistance band to a sturdy anchor point at a low position, such as the bottom of a door or a heavy object.
Stand facing the anchor point with your feet shoulder-width apart, and hold one handle of the resistance band in one hand.
Step back slightly to create tension in the band, and position your body in a staggered stance with the opposite foot forward for stability.
Extend your arm holding the band straight in front of you, keeping your palm facing inward.
Engage your core and maintain a straight posture throughout the movement.
Pull the handle of the band towards your torso by bending your elbow and squeezing your shoulder blade back and down. Keep your elbow close to your body.
Pause briefly at the top of the movement, ensuring a full contraction in your back muscles.
Slowly extend your arm back to the starting position, maintaining control of the band tension.
Repeat for the desired number of repetitions, then switch arms and repeat on the other side.

Explore more back exercises or bands exercises in our exercise library.

Alternative Exercises

Band Bent-Over Row

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Band Seated Row

Back

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Dumbbell Bent-Over Row

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Dumbbell

Kettlebell One-Arm Row

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Kettlebell

Frequently Asked Questions

What muscles does the Band One-Arm Standing Low Row work?: This exercise primarily targets the muscles of the back, especially the latissimus dorsi. It also recruits the biceps and shoulders as secondary movers, helping improve overall pulling strength and posture.
Do I need special equipment for the Band One-Arm Standing Low Row?: You’ll need a resistance band and a low anchor point such as a door anchor, sturdy post, or squat rack base. If you don’t have a resistance band, you can substitute with a cable machine or even use a towel for a low-resistance variation.
Is the Band One-Arm Standing Low Row suitable for beginners?: Yes, it’s beginner-friendly because resistance bands allow you to adjust the tension easily. Start with a lighter band, focus on controlled movement, and gradually increase resistance as your back and arm strength improve.
What are common mistakes to avoid when doing the Band One-Arm Standing Low Row?: Avoid rounding your back or shrugging your shoulders during the pull. Keep your core engaged, elbow close to your body, and move through a full range of motion to get maximum benefit without straining joints.
How many sets and reps should I do for the Band One-Arm Standing Low Row?: For general strength and muscle toning, aim for 2–3 sets of 10–15 reps per arm. Use controlled tempos and rest 30–60 seconds between sets for optimal performance.
What safety tips should I follow when performing the Band One-Arm Standing Low Row?: Check that the resistance band is securely anchored before starting to prevent snap-back injuries. Maintain proper form, keep movements smooth, and avoid jerking the band to reduce strain on your elbows and shoulders.
Are there variations of the Band One-Arm Standing Low Row I can try?: You can perform the exercise in a seated position for more stability or use a heavier band for increased resistance. Another variation is the two-arm low row, which works both sides simultaneously and helps balance strength between arms.