How to do the Single-Arm Band Row
Step by step
- Anchor a band at chest height and hold one end, stepping back until there is tension.
- Stand square with a slight knee bend and arm extended, feeling the shoulder blade reach forward.
- Row the elbow back toward your hip, pulling the shoulder blade in.
- Squeeze the back at the end, keeping the torso still.
- Extend the arm forward under control through the full range, then switch sides.
The thing people get wrong
Let the shoulder blade move fully - reach forward at the start and pull it back at the end for real range.
Coaching cue
Keep your hips and shoulders facing forward; do not let the band twist you open.
Make it easier or harder
- Easier: Step closer to the anchor for less tension.
- Harder: Step farther back and pause a second at the squeeze.
Muscles worked
- Primary: Upper Back, Lats
- Secondary: Biceps, Forearms
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.