Single-Arm Rows
Single-Arm Rows
Equipment: Tube Resistance Band with Handles
Difficulty: Beginner to Intermediate
Target Muscles: Latissimus dorsi, rhomboids, trapezius, biceps
How to Perform Single-Arm Rows
Step-by-Step Instructions:
- Stand on the center of the resistance band with your left foot
- Hold one handle in your right hand
- Step your right foot back into a staggered stance
- Hinge forward at the hips, keeping your back flat
- Let your right arm hang straight down
- Keep your core engaged and chest up
- Pull the handle up toward your ribcage
- Lead with your elbow, keeping it close to your body
- Squeeze your shoulder blade back at the top
- Slowly lower back to the starting position
- Complete all reps on one side, then switch
Recommended Sets & Reps:
- Beginners: 2-3 sets of 10-12 reps per side
- Intermediate: 3 sets of 12-15 reps per side
- Advanced: 3-4 sets of 15-20 reps per side
Form Tips:
- Keep your back flat throughout - don't round
- Pull with your back muscles, not just your arm
- Keep your elbow close to your body
- Squeeze your shoulder blade back at the top
- Keep your core engaged for stability
- Don't rotate your torso
Common Mistakes to Avoid:
- Rounding your back
- Rotating your torso during the pull
- Pulling with arm instead of back
- Not squeezing shoulder blade back
- Using momentum to swing the weight
- Letting elbow flare out too wide
Modifications:
- Easier: Reduce resistance or reduce the forward lean
- Harder: Slower tempo, add a pause at the top, or increase resistance
Benefits:
- Builds a strong, defined back
- Corrects muscle imbalances
- Improves posture
- Enhances core stability
- Functional pulling movement
- Allows focus on each side independently