Band One Arm Twisting Seated Row

Muscles worked

Setup

1. Secure a resistance band to a power rack at chest height and sit on a flat bench facing the anchor point.
2. Plant your feet firmly on the floor and grasp the band with one hand using a neutral grip (palm facing in).
3. Sit upright with a neutral spine and scoot back until there is slight tension in the band with your arm fully extended.
4. Place your non-working hand on your hip or the bench for stability.

How to do it

1. Exhale as you pull the band toward your lower ribs, driving your elbow back while simultaneously rotating your torso toward the pulling side.
2. At the peak of the movement, squeeze your shoulder blade toward your spine and feel the contraction in your lats and obliques.
3. Inhale as you slowly rotate your torso back to center and extend your arm to the starting position.
4. Maintain a controlled 2-1-2 tempo, ensuring the band does not snap your arm forward during the eccentric phase.

Form checklist

• Keep your chest lifted and avoid rounding your shoulders or lower back.
• Ensure the rotation occurs in the thoracic spine (mid-back) rather than shifting your hips on the bench.
• Keep your elbow tucked close to your side; do not let it flare out wide.
• Avoid shrugging the working shoulder toward your ear during the pull.

Pro tips

• Focus on 'pulling with the elbow' rather than the hand to minimize bicep involvement and maximize lat recruitment.
• Exaggerate the reach at the start of each rep to get a full stretch in the lat and serratus before initiating the pull.

Make it harder

• Increase the resistance by using a thicker band or sitting further away from the anchor point.
• Add a 3-second isometric hold at the point of maximum rotation and contraction.

Frequently asked

What muscles does the band one arm twisting seated row work?

The band one arm twisting seated row primarily targets the lats, rhomboids, and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the band one arm twisting seated row?

The band one arm twisting seated row uses resistance band.

Is the band one arm twisting seated row good for beginners?

The band one arm twisting seated row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Barbell Incline RowIntermediate · lats, rhomboids, and trapezius
• Bodyweight Standing Close-Grip One Arm RowIntermediate · lats, rhomboids, and trapezius