Bands Single Arm Bent Over Row


  • Stand with on foot ahead of the other. Lean forward slightly. Place your forward foot on top of the band.
  • Use the opposite side hand to rest on your thigh for balance and support. With the other hand, grasp the handle with palms facing in.
  • With your hand extended down, there should be no slack in the band.
  • Bring your arm up to your side, keeping your elbow close to your side. Stop once your elbow and shoulder form a parallel line.
  • Hold and contract for 1-2 seconds, then release back down to the starting position.


  • Keep your back flat and head up.
Primary muscles Latissimus dorsi (Lats)
Secondary muscles Trapezius Posterior delts