Banded One Arm Row
The banded one arm row is a unilateral resistance band exercise targeting the lats and upper back. Performing one arm at a time allows for greater focus on muscle activation and helps address any strength imbalances between sides.
How to do it
- Anchor one end of a resistance band at a low point and stand to the side facing the anchor.
- Hold the other end of the band in one hand with your arm extended toward the anchor.
- Brace your core and hinge slightly at the hips with a flat back.
- Pull the band toward your hip by driving your elbow back, squeezing your lat at the top.
- Slowly return to the starting position and repeat for the desired repetitions before switching arms.
Form cues
- keep your back flat throughout
- drive your elbow toward your hip
- squeeze your shoulder blade at the top
- keep your chest square to the anchor
- control the band on the way back
Breathing: Exhale as you pull the band toward you, and inhale as you slowly return to the starting position.
Common mistakes
- Rounding the back, which places unnecessary strain on the spine.
- Using momentum to swing the arm, which reduces muscle engagement.
- Shrugging the shoulder toward the ear, which limits lat activation.
- Twisting the torso, which prevents you from isolating the target back muscles.
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, traps.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or pinching pain in your shoulder or lower back, stop the movement and choose a gentler option.
- If you have a history of back issues, check with a professional to ensure your hinge form is safe for you.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel the work in your upper back, specifically along the side of your ribcage (the lat) and between your shoulder blades.
What if I don't have a sturdy anchor point?
You can stand on the center of the band and hold both ends, or use a sturdy door anchor specifically designed for resistance bands.
Can I do this if I have shoulder pain?
If you feel sharp or pinching pain in your shoulder, ease off and consult a professional before continuing.