How to do the Band One Arm Standing Low Row
Band One Arm Standing Low Row is a beginner multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using band, it falls under the strength category. Secondary muscles engaged include Biceps and Shoulders.
Band One Arm Standing Low Row demonstration · © GymiaFit
Band One Arm Standing Low Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Shoulders
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Band One Arm Standing Low Row step by step
- 1Attach the band to a stable anchor point at waist height.
- 2Stand facing the anchor point with your feet shoulder-width apart.
- 3Hold the band with one hand, palm facing inward, and step back to create tension in the band.
- 4Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 5Pull the band towards your waist, squeezing your shoulder blades together.
- 6Pause for a moment at the top of the movement, then slowly release the band back to the starting position.
- 7Repeat for the desired number of repetitions, then switch sides.
Band One Arm Standing Low Row — questions
What muscles does the Band One Arm Standing Low Row work?
The Band One Arm Standing Low Row primarily targets the Upper Back. It also recruits the Biceps, Shoulders as secondary movers.
What equipment do I need for the Band One Arm Standing Low Row?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band One Arm Standing Low Row suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band One Arm Standing Low Row?
Band One Arm Twisting Seated Row, Bodyweight Standing Close-grip Row, Bodyweight Standing Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band One Arm Standing Low Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.