The band one arm twisting seated row is a resistance exercise targeting the upper back, with secondary emphasis on the bicep and shoulders. It incorporates a twisting motion to engage the core and improve rotational strength.
Also Works
BicepsShoulders
How to Perform
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.
Pro Tips
•Sit tall and initiate the pull by retracting the shoulder blade, then add a torso twist toward the pulling arm.
•Keep your feet firmly planted and avoid letting the band pull you forward.
•Twist only through the thoracic spine while keeping your lower back stable.
Common Mistakes
•Rounding the upper back forward during the release phase, losing the tall seated posture.
•Twisting too aggressively, which causes the lower back to rotate instead of isolating thoracic rotation.
•Using the bicep to pull without first engaging the back by retracting the shoulder blade.