Single Arm Seated Resistance Band Rows - Anchored

Single-arm seated resistance band rows are a unilateral back exercise that targets the lats, mid-back, and shoulders, with the added benefit of engaging the core to maintain balance. This exercise is performed while sitting on the floor, using a resistance band anchored in front of the body. By isolating each arm, this movement helps correct muscle imbalances, build back strength, and improve posture. It is also a great way to develop coordination and stability.

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

1. Anchor the Resistance Band:

• Secure a resistance band to a stable anchor point in front of you (e.g., a door anchor or sturdy fixture).

• Sit on the floor with your legs extended straight out or slightly bent, facing the anchor.

2. Grip the Band with One Hand:

• Grab the handle or end of the band with one hand, keeping your arm extended so there’s slight tension in the band.

• Sit up tall with your chest lifted, shoulders back, and core engaged.

3. Position Your Body and Engage the Core:

• Keep your back straight and your shoulders level, resisting any twisting motion.

• Flex your feet, pressing your heels into the floor for stability. Place your non-working hand on your hip or thigh for support.

4. Pull the Band Toward Your Torso:

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

• Keep your elbow close to your body, pulling back until your hand reaches your side or just past your ribcage.

5. Return to the Starting Position:

• Inhale as you slowly extend your arm back to the starting position, keeping control and tension in the band.

• Maintain core engagement and avoid any rotation as you release the band.

6. Switch Sides:

• Complete the desired number of repetitions on one side, then switch to the other arm and repeat the movement.

Benefits of Single-Arm Seated Resistance Band Rows

• Corrects Muscle Imbalances: Working one arm at a time allows you to focus on each side independently, helping to correct any muscle imbalances.

• Improves Posture: By strengthening the muscles that pull the shoulders back, this exercise can help improve posture and reduce slouching.

• Builds Back Strength: This exercise targets the lats, rhomboids, and trapezius, helping to build a stronger, more stable upper and mid-back.

• Enhances Core Stability: The unilateral movement requires core engagement to prevent rotation, promoting stability and balance.

• Low-Impact on Joints: This exercise is gentle on the joints, making it suitable for individuals with shoulder or elbow concerns.

• Portable and Versatile: Resistance bands are lightweight and portable, allowing you to perform this exercise at home, in the gym, or while traveling.

• Functional Strength: Single-arm rows improve functional pulling strength, which translates to better performance in activities that involve lifting or pulling.

Common Mistakes to Avoid

• Rotating the Torso: Avoid twisting your torso as you pull the band. Keep your core tight to stabilize your body and maintain a straight line.

• Using Momentum: Avoid using momentum to pull the band. Focus on slow, controlled movements to engage the back muscles effectively.

• Shrugging the Shoulder: Keep your shoulder down and avoid shrugging it up toward your ear, which can lead to tension in the neck.

• Slouching or Leaning Back: Keep an upright posture with your back straight, avoiding any backward leaning that could reduce muscle engagement.

• Releasing the Band Too Quickly: Control the movement as you extend your arm back to the starting position, keeping tension on the muscles throughout.

Latissimus Dorsi (Lats): The lats work to pull the arm back and assist with shoulder extension.

•Rhomboids: These muscles between the shoulder blades help with scapular retraction, pulling the shoulder blade toward the spine.

•Trapezius: The middle trapezius stabilizes the shoulder blades and assists in retracting the scapula during the pull.

Secondary Muscles:

•Rear Deltoids: The rear portion of the shoulder helps stabilize the arm during the row.

•Biceps: Assist with elbow flexion during the pull.

•Forearms: Help maintain grip on the band.

•Core: Engaged to prevent any twisting or rotation, stabilizing the torso.

•Lower Back: The erector spinae muscles work to maintain an upright posture.