Exercise guide · Beginner · Compound

Band One Arm Standing Low Row: How to Do It & Muscles Worked

The band one arm standing low row is a resistance band exercise targeting the upper back, performed by pulling a band anchored at waist height towards your waist with one arm while standing.

Primary muscles
Traps
Secondary muscles
Biceps , Shoulders
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band one arm standing low row
Front view: muscles worked by the band one arm standing low row. Primary: traps. Secondary: biceps and shoulders.
Back view: muscles worked by the band one arm standing low row. Primary: traps. Secondary: biceps and shoulders.
Primary Secondary

How to do the band one arm standing low row

  1. Step 1: Attach the band to a stable anchor point at waist height.
  2. Step 2: Stand facing the anchor point with your feet shoulder-width apart.
  3. Step 3: Hold the band with one hand, palm facing inward, and step back to create tension in the band.
  4. Step 4: Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  5. Step 5: Pull the band towards your waist, squeezing your shoulder blades together.
  6. Step 6: Pause for a moment at the top of the movement, then slowly release the band back to the starting position.
  7. Step 7: Repeat for the desired number of repetitions, then switch sides.

Sets, reps and programming

Suggested sets, reps and rest for the band one arm standing low row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band One Arm Standing Low Row alternatives

More exercises that train the traps as their main target:

More traps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.