Seated Single Arm Resistance Band Rows

Seated single-arm resistance band rows with the band anchored around the feet are a unilateral exercise that targets the back, shoulders, and arms. This variation allows you to focus on one side at a time, helping correct muscle imbalances while engaging the core to maintain stability. Using the feet as the anchor makes this exercise convenient for travel or at-home workouts, providing an accessible way to build strength and improve posture.

Steps to Perform a Proper Seated Single-Arm Resistance Band Row with Feet Anchored:

1. Anchor the Resistance Band Around Your Feet:

• Sit on the floor with your legs extended straight out in front of you, with a slight bend in your knees for comfort.

• Loop the middle of the resistance band around the arch of one or both feet, ensuring it is secure and won’t slip.

2. Grip the Band with One Hand:

• Hold one end of the band with one hand (either a neutral grip with your palm facing in or an overhand grip with your palm facing down).

• Sit up tall, engage your core, and keep your shoulders relaxed.

3. Position Your Non-Working Hand:

• Place your non-working hand on your hip or thigh for stability, helping you maintain balance as you perform the movement.

4. Engage Your Core and Prepare for the Row:

• Sit up straight with your back flat, chest lifted, and shoulders down and back.

• Ensure there is slight tension in the band before you start pulling.

5. Pull the Band Toward Your Torso:

• Exhale as you pull the band toward your torso, leading with your elbow and squeezing your shoulder blade toward your spine.

• Keep your elbow close to your body, pulling until your hand reaches just past your ribs.

6. Return to the Starting Position:

• Inhale as you slowly release the band back to the starting position, extending your arm fully without letting the band go slack.

• Keep your core engaged and avoid twisting your torso as you return to the starting position.

7. Switch Sides:

• After completing the desired number of repetitions on one side, switch to the other arm and repeat.

Benefits of Seated Single-Arm Resistance Band Rows with Feet Anchored

• Corrects Muscle Imbalances: Working each arm individually helps identify and correct any muscle imbalances, leading to balanced strength development.

• Improves Posture: Strengthening the muscles that retract the shoulder blades helps improve posture by countering slouched shoulders and rounded upper backs.

• Builds Functional Strength: This exercise strengthens the muscles involved in pulling, improving functional strength that translates to daily activities.

• Enhances Core Stability: Engaging the core to prevent rotation improves stability and balance, making this a core-strengthening exercise as well.

• Portable and Convenient: With no external anchor point required, this exercise is highly portable and ideal for home or travel workouts.

• Low Impact on Joints: Resistance bands provide smooth, controlled resistance, making this exercise joint-friendly and suitable for various fitness levels.

Common Mistakes to Avoid

• Rounding the Back: Avoid slouching or rounding your back. Maintain an upright posture with a straight spine and lifted chest to protect the back.

• Twisting the Torso: Keep your core tight and avoid rotating your torso as you pull the band, ensuring that only your arm and shoulder are moving.

• Shrugging the Shoulder: Keep your shoulder down and relaxed, avoiding any shrugging motion, which can lead to neck tension and reduced back engagement.

• Using Momentum: Focus on slow, controlled movements rather than relying on momentum to pull the band. This ensures proper muscle engagement.

• Inconsistent Tension: Avoid fully extending your arm so that the band goes slack. Keep the band under consistent tension throughout the movement for maximum benefit.

Primary Muscles:

•Latissimus Dorsi (Lats): The largest muscles in the back, which help with shoulder extension and stability.

•Rhomboids: Located between the shoulder blades, these muscles are responsible for retracting the scapula, pulling the shoulders back.

•Trapezius: The middle trapezius stabilizes and moves the shoulder blades during the row.

Secondary Muscles:

•Rear Deltoids: The back of the shoulder assists in pulling the arm back and stabilizing the movement.

•Biceps: Work to assist with elbow flexion during the pull.

•Forearms: Help maintain a firm grip on the band.

•Core: Engages to stabilize the torso and prevent twisting.

•Lower Back: The erector spinae muscles work to maintain a straight spine and stabilize the torso.