Single Arm Row (Band)

Single-arm horizontal pulling exercise using resistance bands to strengthen the middle back and improve unilateral strength.

Instructions

1. Anchor a resistance band at chest height or stand facing the anchor point.
2. Stand with feet shoulder-width apart and staggered for stability.
3. Hold the band with one hand, arm extended forward at chest level.
4. Keep your torso upright and your core engaged throughout the movement.
5. Pull the band toward your torso by driving your elbow back and pinching your shoulder blade.
6. Bring your hand to your lower chest or upper abdomen, squeezing the back hard.
7. Control the return to the starting position and complete all reps before switching sides.

Tips

• Initiate the pull with your back muscles, not just your arm
• Keep your torso stable and avoid rotating or leaning away from the anchor
• Pull the band in a straight line toward your body for optimal muscle engagement
• Squeeze your shoulder blade at the peak of each rep for maximum activation
• Use a slow, controlled tempo to maintain constant tension throughout