One-Arm Band Twisting Seated Row

Setup

1. 01Anchor the band at chest height or loop it around your feet while seated on the floor with legs extended.
2. 02Sit tall facing the anchor and grab the band with one hand, palm facing in.
3. 03Start with the working arm extended and the torso rotated slightly toward the anchor.
4. 04Set the free hand on your hip or thigh and brace the trunk.

Execution

1. 01Pull the band toward your lower ribs while rotating the torso away from the anchor.
2. 02Drive the elbow back close to the body and squeeze the shoulder blade at the end.
3. 03Reverse the motion, letting the arm extend and the torso rotate back under control.
4. 04Complete all reps on one side before switching arms.

Checkpoints

• -Rotation comes from the mid-back and trunk, not from collapsing the shoulder.
• -The band stays under tension through the full range of motion.
• -The spine stays tall; you rotate, not slump.
• -The elbow finishes close to the ribs, not flared high.

Common mistakes

• -Yanking the band with momentum instead of pulling smoothly.
• -Letting the shoulder roll forward at the stretched position.
• -Rotating from the lower back instead of the thoracic spine.
• -Using a band so light there is no tension at the start.