One Arm Row (Band)

A unilateral compound movement using a resistance band to strengthen the back and biceps while building unilateral stability and addressing strength imbalances.

Instructions

1. Stand with feet shoulder-width apart with slight knee bend, facing the anchor point of the band.
2. Hold the band with one arm extended forward at chest height, keeping the other arm at your side.
3. Brace your core and maintain a neutral spine throughout the movement.
4. Pull the band toward your torso, driving your elbow back and slightly across your body.
5. Squeeze your back muscles at the end of the movement, achieving full contraction.
6. Extend your arm forward in a controlled manner to return to the starting position.
7. Complete all repetitions on one side before switching to the opposite arm.
8. Maintain an upright torso without rotating or leaning away from the band.

Tips

• Focus on initiating the movement with your back muscles, not just your arm.
• Keep your core engaged throughout to prevent rotation and maintain stability.
• Control the eccentric (lengthening) portion of the movement to maximize muscle engagement.
• Avoid jerking or using momentum; perform smooth, deliberate repetitions.
• Perform equal repetitions on both sides to maintain balanced strength development.
• Adjust band resistance to maintain proper form throughout all repetitions.