Band Kneeling Single Arm High Row

Category

Back

Difficulty

Beginner

Equipment

Resistance Band

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Trapezius, Rhomboids, Posterior Deltoids, Biceps Brachii

How to do it

1. Attach a loop resistance band to a sturdy anchor point above head height. Kneel on your right knee, with the opposite foot flat on the ground for balance. Hold one end of the band with your right arm and keep it fully extended.
2. Pull the band down towards your torso by bending your elbow and squeezing your shoulder blade.
3. Slowly return to the starting position, extending your arm fully while maintaining control.
4. Repeat for the desired repetitions, then switch sides.

Form tips

• Use a controlled motion to pull and release the band, avoiding jerking movements.
• Breathe steadily, exhaling as you pull the band and inhaling as you return to the starting position.
• Focus on squeezing your shoulder blade at the top of the movement to maximize back activation.