Single Arm Resistance Band Low Row

Instructions for proper form

Stand with your feet shoulder-width apart. Anchor the resistance band at a low position (like a door anchor or a sturdy post). Grasp the band with one hand, keeping your arm straight and in front of you. Stand tall, engage your core, and slightly bend your knees. Pull the band towards your lower rib cage while keeping your elbow close to your body. Squeeze your back muscles at the peak of the movement before slowly returning to the starting position. Avoid rounding your back and maintain a neutral spine throughout the exercise.

Common mistakes to avoid

Avoid hunching your shoulders or flaring your elbows out; maintain a stable posture. Don’t use momentum to pull the band; the movement should be controlled and focused on using your back muscles.

Benefits

Specific benefits of the exercise

The Single Arm Resistance Band Low Row primarily strengthens the latissimus dorsi, improving upper body strength and muscle tone. It also enhances core stability due to the requirement of maintaining balance during the movement.

Expected results and timeframe

With consistent training (2-3 times per week), individuals can expect to see improvements in back strength and muscle definition within 4-6 weeks, as well as enhanced stability in related activities..

Who this exercise is best for

This exercise is ideal for beginners looking to build back strength, individuals recovering from upper-body injuries, or anyone looking to improve their overall posture and muscular balance.

Scientific studies supporting its effectiveness

Studies have shown that resistance training, like the Single Arm Low Row, is effective in increasing muscle hypertrophy and strength in the upper body, particularly in the latissimus dorsi and other back muscles. Resistance band training also helps in improving endurance and functional strength.

Variations

Beginner modifications

Beginner modifications can include using a lighter resistance band or performing the movement seated on a stability ball to aid in stability. Additionally, you can perform the exercise with both arms together instead of alternating if single-arm is challenging.

Advanced progressions

For advanced progressions, try increasing the resistance of the band, or perform the row with a pause at the peak of the pull to enhance muscle engagement. Incorporating a twist at the end of the pull can also target the obliques.

Integrations

Complementary exercises

Complement this exercise with movements such as push-ups, dumbbell shoulder presses, and plank variations to ensure balanced upper body development.

Super set recommendations

Pair the Single Arm Resistance Band Low Row with a chest press or tricep extensions to create a superset for comprehensive upper body engagement in a shorter period.

Sample workout routines

An example routine could include: 1) Single Arm Resistance Band Low Row – 3 sets of 12 reps, 2) Push-ups – 3 sets of 10-15 reps, 3) Dumbbell Shoulder Press – 3 sets of 10 reps, and 4) Plank – hold for 30-60 seconds.

Exercise combinations

Combine with exercises such as seated rows or lat pull-downs (if using a gym) to create a focused back workout, as these movements share similar mechanics and muscle engagement.

Best time to do this exercise in your workout

This exercise is best performed during the strength training portion of your workout after any dynamic warm-ups and before any dedicated core workouts. It can serve as a primary lift for back-focused sessions.