Back · Resistance Band
Band One Arm Twisting Seated Row
How to do the band one arm twisting seated row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Sit on the floor with legs extended and anchor a resistance band around your feet, holding one end in one hand. Row the band toward your hip while rotating your torso open toward that side, squeezing your back, then return and rotate back square. Complete your reps, then switch sides.
- 1Your lat and mid-back pulling the band in as you row
- 2Your obliques driving the rotation as your torso opens
- 3The shoulder blade squeezing back at the end of the pull
Common mistakes
- Rounding your lower back as you sit and pull
- Yanking with the arm instead of rowing with your back and trunk
- Over-rotating past a controlled range
Muscles worked
The band one arm twisting seated row mainly works the lats and obliques, with the biceps, mid traps, rear delts, forearms, upper abs, and lower abs assisting.
- LatsPrimary
- ObliquesPrimary
- BicepsSupport
- Mid TrapsSupport
- Rear DeltsSupport
- ForearmsSupport
- Upper AbsSupport
- Lower AbsSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- HamstringsMinor
Kovo programs the band one arm twisting seated row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.