One Arm Bent Over Row With Resistance Bands

Build unilateral back strength and correct imbalances with just a resistance band.

Primarily trains: Develops the latissimus dorsi through shoulder extension, with supporting work from the trapezius, rhomboids, rear deltoid, and biceps.

Primary

Latissimus Dorsi

Secondary

Posterior Deltoid

Equipment

Resistance Toning Band

Level

Beginner

One Arm Bent Over Row With Resistance Bands — demonstration

Step-by-step demonstration

Sets & reps

3 sets × 12–15 reps per arm, 45–60 s rest between sets; rep range targets muscular endurance and hypertrophy, appropriate for a beginner building foundational back thickness.

Tempo

2-1-1 — 2 seconds lowering, 1-second hold at peak contraction, 1 second pulling; the controlled eccentric maximises lat stretch and time under tension.

Breathing

Inhale at the bottom (arm extended, band loaded), then exhale forcefully as you drive your elbow back through the concentric pull.

Step 1 of 2

Setup

Get into position before the first rep.

1Stand with one foot staggered ~30 cm in front of the other; the front foot pins the band to the floor at mid-arch.
2Hold the band with the hand on the opposite side to the front foot — this creates the cross-body pull angle that keeps your torso stable.
3Let at least 10–12 cm of band remain on the inner side of the front foot so you have a firm base underfoot.
4Place your free hand on the front thigh for support; hinge at the hips until your torso is roughly 45°–60° from vertical, knees soft.
5Allow the working arm to hang straight down, elbow slightly soft, and take any slack out of the band before the first rep.

Step 2 of 2

Execution

The actual movement, one rep.

1Brace your core and set your shoulder blades — slight retraction before you pull.
2Drive your elbow straight back and up, keeping it close to your ribcage throughout the movement.
3Continue pulling until your hand reaches hip level and your elbow clears your torso; squeeze the lat at the top for 1 second.
4Slowly reverse the movement, extending the arm back to the start under control — resist the band, don't let it snap forward.
5Keep your torso angle fixed throughout; do not rotate or hike the shoulder to get extra range.

Form cues

What a good coach would say in your ear.

Elbow leads — think 'elbow to hip', not 'hand to hip'.
Chest stays proud; don't round the upper back as you reach down.
Keep the working shoulder packed — no shrugging at the top.
Anchor your hips: they should not twist when you pull.
Grip firm but not white-knuckled — tension through the forearm wastes effort.

Avoid these

Common mistakes.

The technique errors that quietly undo your training.

Rotating the torso to extend range: this shifts load off the lat onto spinal rotators and defeats the unilateral purpose.
Flaring the elbow out to the side: external flare turns the row into a rear-delt exercise and reduces lat engagement.
Standing too upright: a torso closer to vertical removes the hip-hinge, shortening the lat's working range and reducing stimulus.
Allowing the band to snap back on the eccentric: a fast, uncontrolled return eliminates time under tension — half your stimulus is in the lowering phase.
Insufficient band tension at the start: if the band is loose at the bottom, there's no load at the most lengthened position; shorten the band or step further from the anchor point.

Variations & progressions

Make it harder. Make it easier. Make it fit.

Regression — Two-foot stance row: stand with both feet on the band, hip-width apart, for greater stability while learning the hinge position.
Progression — Increase band resistance: step further from the band's midpoint or double-loop the band under the foot to add load.
Progression — Chest-supported dumbbell row: removes balance demand and allows heavier loading once the movement pattern is grooved.
Alternative — Single-arm cable row (standing): replicates the same joint actions with smooth, linear resistance for a gym setting.

Safety

Avoid this exercise if you have an acute lower-back injury or herniated disc, as the sustained hip-hinge position loads the lumbar erectors under fatigue. If you have shoulder impingement, stop if you feel pinching at the top of the pull and reduce your range of motion. Ensure the band is fully secured underfoot before each set — a slipping band can cause sudden loss of balance. If you experience sharp pain in the elbow or wrist, recheck your grip orientation; the palm should face inward (neutral grip) throughout.