Resistance-Band Single-Arm Bent-Over Row
Build a stronger back with the single-arm bent-over row! Use resistance bands to sculpt your muscles effectively at home.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Resistance Band One Arm Bent Over Row
Positioning
1. Setup: Stand with your feet shoulder-width apart. Secure one end of the resistance band under your front foot. Hold the other end of the band in one hand.
2. Body Position: Bend at your hips and knees slightly, lowering your torso until it is almost parallel to the ground. Keep your back straight and core engaged. Your non-working arm can rest on your thigh for support.
Movement
3. Starting Position: With your palm facing your body, let your arm hang straight down towards the floor, holding the band.
4. Rowing Motion: Pull the band towards your hip, bending your elbow and keeping it close to your body. Focus on squeezing your shoulder blade towards your spine.
5. End Position: At the top of the movement, your elbow should be next to your body, and your hand should be near your hip. Hold this position for a brief moment.
6. Return: Slowly lower your arm back to the starting position, controlling the resistance as you do so.
Tips
- Keep your movements slow and controlled to maximize muscle engagement.
- Make sure to switch sides and perform the same number of repetitions with your opposite arm.
- Adjust the tension of the band by stepping further away or closer to the anchor point to suit your strength level.