Exercise guide
Resistance Band One Arm Bent Over Row
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This unilateral pulling movement targets the lats and mid-back while challenging core stability to prevent torso rotation. The resistance band provides a unique strength curve, increasing tension as you reach the peak contraction for maximum muscle fiber recruitment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Step onto the middle of the band with the foot opposite your working arm.
- Step back with the other foot into a staggered stance and hinge forward at the hips to a 45-degree angle.
- Grasp the band with your working hand, ensuring there is slight tension even at the bottom of the range.
- Place your non-working hand on your front thigh for support and maintain a flat, neutral spine.
How to do it
- Exhale and pull the band toward your hip by driving your elbow back and upward toward the ceiling.
- Squeeze your shoulder blade toward your spine at the top of the movement to engage the trapezius.
- Inhale as you slowly lower the band back to the starting position with a controlled 2-second eccentric phase.
- Complete all repetitions on one side before switching your stance and hand to the other side.
Form checklist
- Keep your spine neutral from your head to your hips; do not round your lower back.
- Avoid rotating your torso; keep both shoulders square to the floor throughout the set.
- Drive the movement with your elbow rather than pulling with your hand.
- Keep your elbow tucked close to your ribcage to focus the tension on the lats.
Pro tips
- Focus on pulling the band toward your hip crease rather than your chest to better isolate the lower lats and minimize bicep dominance.
- Pause for one second at the peak of the contraction to maximize the mind-muscle connection with the mid-back.
Make it harder
- Choke up on the band by grabbing it lower down to increase the resistance and starting tension.
- Incorporate a 3-second slow eccentric phase to increase time under tension for greater hypertrophy.
Frequently asked
- What muscles does the resistance band one arm bent over row work?
- The resistance band one arm bent over row primarily targets the lats and trapezius, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the resistance band one arm bent over row?
- The resistance band one arm bent over row uses resistance band.
- Is the resistance band one arm bent over row good for beginners?
- Yes. The resistance band one arm bent over row is a beginner-friendly movement and a strong foundation to build on.