Single-arm Row

Exercise Information

Exercise Name:Single-arm Row
Resistance Band Type:A flat resistance band
Equipment Required:
Body Parts Exercised:Back and arms

Exercise Procedure

Exercise Start Position
  1. Start in a straddle stance with your front leg bent and your core activated.
  2. Stand on the mid-point of the resistance band with your forward foot. Grasp both ends of the resistance band with your hand opposite the forward foot.
  3. Start with your arm extended toward the floor and the length of the resistance band should be such that there is tension at this start position.
Exercise End Position
  1. Arm bent with your hand close to the side of your abdomen and elbow tucked in close to the side of your body
Exercise Start Position
Exercise End Position
  1. Pull the ends of the resistance band toward you and as far up as possible. Your elbow should move past your body & remain close to your body.
  2. Your torso may rotate slightly during the movement, i.e. as you pull/ release the resistance band, without ‘rounding’ your upper back.
  3. Maintain the position of your spine by maintaining core engagement.
  4. Then extend your arm back to the start position and repeat.
Modification Options
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
  2. Hold the resistance band further down (toward the anchor point) to increase the difficulty of the exercise.
Technique Tips
  • Maintain the natural curvature of your lower back.
  • Maintain your head in line with your body.
  • Breathe out as you pull the resistance band and breathe in as you straighten your arm.
  • Perform the exercise slowly, especially on the way down. Aim for 4-5 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band.
  • Another option to increase the difficulty of the exercise is to reach further down the resistance band before starting.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Single-arm Row Demonstration Video