Standing Row (single-arm)

Exercise Information

Exercise Name:Standing Row (single-arm)
Resistance Band Type:A resistance band with handles
Equipment Required:A secure chest-level anchor point
Body Parts Exercised:Back

Exercise Procedure

Exercise Start Position
  1. Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be at hip height.
  2. Grasp both resistance band handles with one hand.
  3. Start facing the anchor point in a straddle stance with your legs slightly bent and your core activated (i.e. your body braced). Note that the leg on the side that you are pulling with should be back.
  4. Your active arm is straight and your non-active arm is by your side.
  5. Move away from the anchor point to create tension in the resistance band.
Exercise End Position
  1. Arm bent with your forearm beside your body (elbow behind your body)
Exercise Start Position
Exercise End Position
  1. Pull the handles of the resistance band toward you and as far back as possible. Your elbow should move past your body & remain close to your body with your forearm close to horizontal throughout the movement.
  2. Your body should rotate but not flex forward throughout the movement.
  3. Then extend your arm back to the start position and repeat.
  4. Once you have completed your set on one side, repeat on the other side.
Modification Options
  1. Move further from the anchor point to increase the intensity of the exercise.
  2. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
  3. This exercise may also be performed with one handle in each hand, i.e. both arms pulling simultaneously.
Technique Tips
  • Breathe out as you pull your arm backward and breathe in as you return to the start position.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band or move closer or further from the resistance band.
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.

Standing Row (single-arm) Demonstration Video