The band one arm standing low row is a resistance band exercise targeting the upper back, performed by pulling a band anchored at waist height towards your waist with one arm while standing.
Quick Facts
How to Do Band One Arm Standing Low Row
Follow these step-by-step instructions to perform Band One Arm Standing Low Row with proper form and technique.
- 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.
- Repeat for the desired number of repetitions, then switch sides.
Muscles Worked
Understanding which muscles Band One Arm Standing Low Row targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Band One Arm Standing Low Row
Incorporating Band One Arm Standing Low Row into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Upper Back Development: Band One Arm Standing Low Row directly targets and strengthens the Upper Back, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Biceps and Shoulders, providing additional training stimulus without extra exercises.
- Variable Resistance: Bands provide increasing resistance as they stretch, which closely matches your natural strength curve for optimal muscle activation.
- Functional Strength: Strength exercises like Band One Arm Standing Low Row build real-world strength that transfers to daily activities and athletic performance.
- Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.
- Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.
Safety Tips and Precautions
Performing Band One Arm Standing Low Row safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Band One Arm Standing Low Row, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Upper Back and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Check Band Integrity: Inspect resistance bands for tears or wear before each use. A snapping band can cause injury.
- Protect Your Lower Back: Maintain a neutral spine throughout the movement. Never round your lower back under load.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Upper Back typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Band One Arm Standing Low Row, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.