Single Arm Band Row

Uploaded on February 5, 2014 by G_John
Share |
Purpose The single arm band row is a great exercise for the mid back. It's also a great substitute for the bent over barbell row - for those of you who can't perform this exercise. The single arm band row is a compound movement that builds mid back musculature, while also addressing the posterior shoulder and biceps. Really focus on moving the shoulder blade down and back, gliding on the rib cage. The important point to remember about this exercise is to keep your back straight. Don't hunch your back. Slightly bend your knees and pull into a straight line. The muscles that are being used are the posterior shoulder blade muscles, latissimus dorsi, rhomboids and biceps. Directions Wrap the resistance band around a fixed object that allows the band to be stable at mid-torso level. Standing in an athletic position, with our knees bent and chest up, grab both handles in one hand, then pull the band back toward your stomach. Keep your elbows in close to your body. It is important to pull your elbow back past your body without rotating your hips. Picture yourself in a row boat. Slowly return arms to starting position and repeat 10 to 15 times, 2 to 3 times.
Video URL:
Embed Code:

Video Categories

Workout Videos (96)

  • First
  • Previous
  • of 16
  • Next

Straight Bar Pull Down With Squat
December 17, 2014 (0:31)

TRX Streamline Pushoff
February 18, 2014 (0:20)

Simulated Flip Turn and Streamline
February 11, 2014 (0:27)

Jaimie Bryan
January 3, 2014 (0:16)

Marc Valle
December 10, 2013 (0:54)

Tip of the Week (45)

  • First
  • Previous
  • of 8
  • Next

TYR FastStache
March 30, 2012 (1:29)

Water Petting
November 7, 2011 (0:9)

Thumbs Up
November 7, 2011 (0:9)

Thumbs Down
November 7, 2011 (0:11)

Princess Waver
November 7, 2011 (0:7)

Dryland Tips (128)

  • First
  • Previous
  • of 22
  • Next

Hands Behind Back Mobility
April 11, 2014 (1:26)

Hands Behind Back Mobility
April 10, 2014 (1:26)

Single Arm Band Row
February 5, 2014 (1:16)

Dynamic Lunge with Rotation
January 9, 2014 (1:13)

SMR Plantarfascia
December 18, 2013 (1:26)

Reverse Crunch
December 4, 2013 (3:2)

Click Here for Mobile Site