The band one arm standing low row is a resistance band exercise targeting the upper back, performed by pulling a band anchored at waist height towards your waist with one arm while standing.
Also Works
BicepsShoulders
How to Perform
1
Attach the band to a stable anchor point at waist height.
2
Stand facing the anchor point with your feet shoulder-width apart.
3
Hold the band with one hand, palm facing inward, and step back to create tension in the band.
4
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
5
Pull the band towards your waist, squeezing your shoulder blades together.
6
Pause for a moment at the top of the movement, then slowly release the band back to the starting position.
7
Repeat for the desired number of repetitions, then switch sides.
Pro Tips
•Pull the band toward your hip while squeezing the shoulder blade back and down.
•Keep your hips square and resist the band pulling you into rotation.
•Stand in a staggered stance for better stability against the band tension.
Common Mistakes
•Rotating the torso toward the pulling arm instead of keeping the hips and shoulders square.
•Pulling with the bicep instead of driving the elbow back and retracting the shoulder blade.
•Standing with feet parallel, which makes it harder to maintain balance against the band pull.