Exercise guide
Band Kneeling Single Arm Horizontal Row
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This unilateral pull targets the lats and traps while demanding significant core stability to resist rotation. The half-kneeling position provides a stable base to focus on deep back contraction and controlled shoulder blade movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Secure a resistance band to a power rack at chest height.
- Step back to create tension and drop into a half-kneeling position with the knee on the floor on the same side as the pulling arm.
- Hold the band with a neutral grip (palm facing in) and extend your arm fully toward the anchor point.
- Engage your core and maintain an upright torso with your chest facing the anchor.
How to do it
- Exhale as you pull the band toward your hip, driving your elbow back while keeping it tucked close to your side.
- Squeeze your shoulder blade toward your spine at the peak of the movement to fully engage the trapezius.
- Inhale as you slowly return the band to the starting position, allowing your shoulder blade to protract forward under control.
- Maintain a steady 2-1-2 tempo: two seconds to pull, a one-second squeeze, and two seconds to return.
Form checklist
- Keep your torso square to the anchor; do not allow the band to rotate your shoulders.
- Ensure your front knee stays tracked directly over your ankle for a stable base.
- Avoid shrugging your shoulder toward your ear; keep the shoulder blade depressed.
- Maintain a neutral spine and avoid leaning backward as you pull.
Pro tips
- Focus on pulling with your elbow rather than your hand to maximize lat engagement and minimize bicep dominance.
- At the end of the eccentric phase, allow the band to pull your shoulder blade forward slightly to get a full stretch in the lats.
Make it harder
- Increase the distance from the anchor point to create higher tension throughout the range of motion.
- Add a 3-second isometric hold at the point of peak contraction to increase time under tension.
Frequently asked
- What muscles does the band kneeling single arm horizontal row work?
- The band kneeling single arm horizontal row primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the band kneeling single arm horizontal row?
- The band kneeling single arm horizontal row uses resistance band.
- Is the band kneeling single arm horizontal row good for beginners?
- Yes. The band kneeling single arm horizontal row is a beginner-friendly movement and a strong foundation to build on.