Back · Resistance Band
Resistance Band Single Arm Row
How to do the resistance band single arm 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
- Horizontal Row
- Mechanic
- Compound
How to do it
Anchor a resistance band and grip it with one hand. Row the band to your side, squeezing your lats, then return.
- 1Feel your lat contracting as you pull the banded handle toward your hip
- 2Keep your core tight and stance solid to isolate the working side
- 3Squeeze your shoulder blade toward your spine at the end range
Common mistakes
- Avoid twisting your torso or leaning back
- Don't shrug your shoulder or bend your wrist
- Avoid letting the band pull you forward; maintain control
Muscles worked
The resistance band single arm 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
Kovo programs the resistance band single arm 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 April 2026.