Exercise guide · Intermediate · Compound

Band One Arm Twisting Seated Row: How to Do It & Muscles Worked

The band one arm twisting seated row is a resistance exercise targeting the upper back, with secondary emphasis on the biceps and shoulders. It incorporates a twisting motion to engage the core and improve rotational strength.

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

How to do the band one arm twisting seated row

  1. Step 1: Sit on a bench or chair with your feet flat on the ground and your back straight.
  2. Step 2: Hold the band with one hand and extend your arm fully in front of you.
  3. Step 3: Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together.
  4. Step 4: At the same time, twist your torso towards the side of the pulling arm.
  5. Step 5: Pause for a moment at the top, then slowly release the tension in the band and return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions, then switch to the other arm.

Sets, reps and programming

Suggested sets, reps and rest for the band one arm twisting seated 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 Twisting Seated 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.