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Lats · Intermediate

Band Single-Arm Twisting Seated Row

Single-arm seated band row with controlled trunk rotation from a foot-anchored setup.

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Exercise overview

Training details

LatsUpper BackBicepsObliquesCore

Equipment

Resistance Band

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit with both legs extended, loop the middle of a resistance band securely around both feet, and hold one end in the working hand.
  2. 02Sit tall with the working arm extended and reach the free arm forward for balance.
  3. 03Row the working hand toward the waist while rotating the rib cage slightly toward that side.
  4. 04Keep both feet steady, the spine long, and the pelvis facing forward as the shoulder blade moves back.
  5. 05Reverse the row and rotation slowly, complete the prescribed repetitions, and switch hands.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Alternate Low Row with Twist

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable One Arm Twisting Seated RowComparable substituteDumbbell Row with TwistComparable substituteCable Standing Twist Row (V bar)

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