How to do the Band One Arm Twisting Seated Row
Band One Arm Twisting Seated 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 Twisting Seated Row demonstration · © GymiaFit
Band One Arm Twisting Seated 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 Twisting Seated Row step by step
- 1Sit on a bench or chair with your feet flat on the ground and your back straight.
- 2Hold the band with one hand and extend your arm fully in front of you.
- 3Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together.
- 4At the same time, twist your torso towards the side of the pulling arm.
- 5Pause for a moment at the top, then slowly release the tension in the band and return to the starting position.
- 6Repeat for the desired number of repetitions, then switch to the other arm.
Band One Arm Twisting Seated Row — questions
What muscles does the Band One Arm Twisting Seated Row work?
The Band One Arm Twisting Seated 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 Twisting Seated 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 Twisting Seated 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 Twisting Seated Row?
Band One Arm Standing Low 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 Twisting Seated 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.