Band One Arm Standing Low Row
Also known as: one arm band standing low row
Chasing pulling strength and back density? Band One Arm Standing Low Row uses accommodating band tension to get there.
How to do Band One Arm Standing Low Row
- Attach the band to a stable anchor point at waist height.
- Stand facing the anchor point with your feet shoulder-width apart.
- Hold the band with one hand, palm facing inward, and step back to create tension in the band.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the band towards your waist, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release the band back to the starting position.
Band One Arm Standing Low Row Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Move up a band thickness once the top feels light.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Resist the snap-back instead of letting it pull you.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Step further from the anchor to raise tension.
The other half of the week
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Training is half the prescription
A session tells your upper back to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
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- Days
- 7
- Meals / day
- 3-6
- Diet types
- 5
- Exclusions
- 6
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Common Band One Arm Standing Low Row Mistakes
Anchoring the band somewhere it can slip mid-set
Check the anchor point and the band for wear before every set.
Using body english to move weight the back cannot
Lock the torso angle and let only the arms travel.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Band One Arm Standing Low Row
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Band One Arm Standing Low Row — Frequently Asked Questions
How do you do the Band One Arm Standing Low Row?
Attach the band to a stable anchor point at waist height. Stand facing the anchor point with your feet shoulder-width apart. Hold the band with one hand, palm facing inward, and step back to create tension in the band. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band One Arm Standing Low Row work?
The Band One Arm Standing Low Row primarily targets the upper back. It is classified as a back exercise and is performed with a resistance band.
How many sets and reps of the Band One Arm Standing Low Row should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Resist the snap-back instead of letting it pull you. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band One Arm Standing Low Row good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Band One Arm Standing Low Row?
Try the Cable Low Seated Row, Kettlebell Two Arm Row or the Lever T-bar Reverse Grip Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Band One Arm Standing Low Row the same as the one arm band standing low row?
Yes. The Band One Arm Standing Low Row is also commonly called the one arm band standing low row. Different gyms and training programs label it differently, but "one arm band standing low row" refer to this same movement.
