Standing One Arm Back Row With Resistance Bands

Build lat width and improve posture with a single-arm row you can do anywhere using a resistance band.

Primarily trains: Primarily develops the latissimus dorsi through shoulder extension and scapular depression, with secondary involvement of the biceps, rear deltoid, and mid-trapezius.

Primary

Latissimus Dorsi

Secondary

Biceps

Equipment

Resistance Toning Band

Level

Beginner

Standing One Arm Back Row With Resistance Bands — demonstration

Step-by-step demonstration

Sets & reps

3 sets × 12–15 reps per arm, 45–60 s rest between sets; this rep range and band resistance targets hypertrophy and motor-pattern learning appropriate for beginners.

Tempo

2-1-2 — a 2-second pull, 1-second squeeze at the top, and 2-second return maximises lat time under tension and reinforces scapular control at beginner level.

Breathing

Inhale as you extend the arm forward (eccentric), and exhale forcefully as you row the elbow back (concentric).

Step 1 of 2

Setup

Get into position before the first rep.

1Attach a door anchor at the top of the door frame and loop the resistance band through it so both ends hang down; clip or tie one handle to the working side.
2Stand facing the door, approximately 90–120 cm away, feet hip-to-shoulder-width apart in a staggered stance for stability.
3Soften your knees slightly and hinge forward 10–15° at the hips, keeping your spine neutral and core braced.
4Grip the handle with one hand, arm fully extended toward the anchor, palm facing inward (neutral grip); place your free hand on your hip or thigh for balance.

Step 2 of 2

Execution

The actual movement, one rep.

1Brace your core and depress your shoulder blade — draw it down and back before initiating any arm movement.
2Drive your elbow straight back along your ribcage, keeping it within 5 cm of your torso throughout.
3Continue pulling until your elbow is directly in line with — or just behind — your shoulder, and your hand is at lower-chest height; avoid rotating the torso.
4Pause for one count at peak contraction, actively squeezing the lat.
5Extend your arm back to the start position under full control, resisting the band's pull; allow the shoulder blade to protract only at the very end of the return.

Form cues

What a good coach would say in your ear.

Shoulder blade down and back first — row with your elbow, not your bicep.
Keep your elbow skimming your ribs; no chicken-wing flare.
Chest up, chin neutral — don't round the upper back as you reach forward.
Still hips — the torso should not rotate to help the arm travel further.
Control the band on the way out; a slow return doubles your lat time under tension.

Avoid these

Common mistakes.

The technique errors that quietly undo your training.

Flaring the elbow outward: shifts load from the lat onto the rear deltoid and reduces the V-taper stimulus you're training for.
Rotating the torso to gain range: turns a lat row into a core-compensation pattern and can stress the lumbar spine asymmetrically.
Standing too close to the anchor: the band goes slack at the start, eliminating tension through the full range of motion.
Shrugging the shoulder upward during the pull: engages the upper trapezius and takes the lat out of its strongest position — depress the shoulder first, every rep.
Letting the arm snap forward on the return: loses eccentric overload, which is where significant lat development occurs.

Variations & progressions

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

Seated floor-based single-arm band row — reduces balance demand for absolute beginners or those with lower-limb issues.
Two-arm standing band row — useful as an introductory pattern before loading one side unilaterally.
Single-arm dumbbell row with bench support — progression once the movement pattern is solid and greater load is needed.
Cable single-arm lat pulldown-to-row — combines shoulder extension and elbow flexion at higher loads for intermediate lifters.

Safety

Inspect the door anchor and band for fraying before each session — a snapped band under tension can cause facial injury. Individuals with active shoulder impingement, rotator-cuff tears, or acute lumbar disc issues should obtain clearance from a physiotherapist before loading this pattern. If you feel sharp pain at the shoulder joint, clicking with pain, or any radiating sensation down the arm, stop immediately and seek assessment. Those with chronic lower-back pain should prioritise a neutral lumbar spine throughout and avoid excessive forward lean.