Back · Resistance Band
Resistance Band One Arm Bent Over Row
How to do the resistance band one arm bent over 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
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Step on a resistance band and hold one end in one hand. Hinge at the hips with a flat back, let the arm hang, then pull the band toward your waist by driving your elbow back and squeezing your shoulder blade. Lower under control and finish the set before switching sides.
- 1Your lat and mid-back pulling the band toward your waist
- 2Your shoulder blade squeezing back at the top
- 3Your core bracing to keep your spine neutral
Common mistakes
- Rounding your back; hinge at the hips and hold posture
- Shrugging or yanking with just the arm
- Letting the band snap you back; stay in control
Muscles worked
The resistance band one arm bent over row mainly works the lats and mid traps, with the biceps, forearms, lower back, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the resistance band one arm bent over 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.