Back · Resistance Band
Band Standing Single Arm Twist Row
How to do the band standing single arm twist row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Anchor a resistance band in front of you and grip one handle with a single hand. Row the band to your side while rotating your torso toward that elbow, squeezing your lat and obliques, then return and untwist under control.
- 1Your lat contracting as you pull the handle toward your hip
- 2Your obliques driving the rotation as your elbow comes back
- 3Your shoulder blade squeezing toward your spine at the end range
Common mistakes
- Over-rotating or leaning back to cheat the pull
- Shrugging your shoulder or bending your wrist
- Letting the band pull you forward and unwind too fast
Muscles worked
The band standing single arm twist row mainly works the lats, with the biceps, mid traps, obliques, forearms, lower back, upper abs, lower abs, and rear delts assisting.
- LatsPrimary
- BicepsSupport
- Mid TrapsSupport
- ObliquesSupport
- ForearmsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- GlutesMinor
Kovo programs the band standing single arm twist 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.