Band Standing Single Arm Twist Row

Muscles worked

Setup

1. Anchor a resistance band to a power rack at chest height.
2. Stand sideways to the anchor point and grasp the band with the hand furthest from the rack using a neutral grip.
3. Step away until the band is taut with your arm fully extended, and rotate your torso slightly toward the anchor.
4. Assume a staggered stance with the foot opposite your pulling arm forward for maximum stability.

How to do it

1. Exhale as you pull the band toward your lower ribs while simultaneously rotating your torso away from the anchor point.
2. Drive your elbow back and squeeze your shoulder blade toward your spine, finishing with your palm near your hip.
3. Inhale and slowly reverse the rotation, allowing the band to pull your arm back to the starting position with control.
4. Maintain a steady tempo, focusing on a 2-second pull and a 2-second controlled return.

Form checklist

• Keep your shoulders down and away from your ears to avoid overusing the upper traps.
• Ensure the rotation occurs through the mid-back (thoracic spine) rather than the lower back.
• Keep your hips relatively square; the twist should primarily happen in the torso.
• Maintain a slight bend in the knees and keep your core braced throughout the entire set.

Pro tips

• Focus on the 'reach' at the start of each rep to fully stretch the lat and protract the scapula before pulling.
• Think about pulling your ribcage away from the anchor point to maximize oblique and serratus engagement.
• Pause for one second at the peak of the contraction to emphasize the mind-muscle connection in the rear delt and rhomboids.

Make it harder

• Step further away from the anchor point to increase the baseline tension of the band.
• Perform the exercise with a narrow, parallel stance to significantly increase the demand on your core stabilizers.

Frequently asked

What muscles does the band standing single arm twist row work?

The band standing single arm twist row primarily targets the abs, lats, obliques, and trapezius, and also works the biceps, deltoids, erector spinae, forearms, glutes, quadriceps, and rotator cuff as secondary muscles.

What equipment do you need for the band standing single arm twist row?

The band standing single arm twist row uses resistance band.

Is the band standing single arm twist row good for beginners?

The band standing single arm twist row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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