About this exercise
A standing, unilateral pulling movement using a resistance band that pairs a row with an active torso rotation. As you draw the band toward your hip, you rotate your core, loading the back muscles and obliques simultaneously.
Band Standing Single-Arm Twist Row
Step by step instructions, muscle activation and variants for the Band Standing Single-Arm Twist Row.
EasyRear shouldersTrapezius
How to Perform
- Anchor the resistance band at about hip height and stand sideways to the anchor point, grasping the band with the hand farther from the anchor
- Stand with feet hip-width apart, arm extended toward the anchor, knees slightly bent
- Initiate the row by driving your elbow back and simultaneously rotating your torso away from the anchor
- Squeeze your back muscles at the peak of the row, with your torso fully rotated
- Slowly reverse the motion, extending your arm back toward the anchor while rotating your torso back to the starting position
- Complete all reps on one side before switching arms and facing the opposite direction
Muscle Activation
Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm
About the Band Standing Single-Arm Twist Row
The Band Standing Single-Arm Twist Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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