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
Common Mistakes
Common mistakes content is coming soon.
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.
You may also like
45-Degree Back Extension with Scapular Adduction
Bodyweight · Medium
Middle backLower backGlutesHamstringsTrapezius
Ape Traverse
Bodyweight · Hard
Side shouldersMiddle backBicepsCoreInner forearm
Archer Pull-up
Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest
Arm Circles
Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back