Band One Arm Standing Low Row

Setup

1. 01Anchor a band at knee height or below to a sturdy point.
2. 02Stand facing the anchor and step back until the band is taut with the arm extended.
3. 03Take a split or shoulder-width stance with soft knees and a slight forward hinge.
4. 04Grip the band in one hand, palm facing in, and square the shoulders.

Execution

1. 01Row the hand toward the lower ribs, driving the elbow past the torso.
2. 02Keep the hips and shoulders square as the band tries to rotate you.
3. 03Squeeze the shoulder blade back at the end of the pull.
4. 04Extend the arm slowly to a full stretch, then repeat before switching sides.

Checkpoints

• -Torso stays square to the anchor; no twisting to add range.
• -Elbow stays close to the body, not flared.
• -Shoulder blade moves; it retracts on the pull and protracts on the return.
• -Band keeps tension at full arm extension.

Common mistakes

• -Rotating the torso to fake a longer row.
• -Shrugging the working shoulder toward the ear.
• -Standing too close so the start of the rep has no tension.
• -Snapping the arm forward on the return.