Resistance band
Band One Arm Standing Low Row
Upper Back · Back
Beginner9
Demonstration
IntermediateIsolationBodyweight
Back Lever
Upper Back · Back
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- 2
Engage your core and pull your shoulder blades down and back.
- 3
Bend your knees and tuck them towards your chest.
- 4
Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
- 5
Hold this position for a few seconds, then slowly lower your legs back down to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Upper Back
biceps
Secondary
bicepsforearmscore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Resistance band
Band One Arm Twisting Seated Row
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Beginner9
Barbell
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Advanced12
Barbell
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Barbell
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Barbell
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Barbell
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Barbell
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Alternatives
Resistance band
Band One Arm Standing Low Row
Upper Back · Back
Beginner9
Resistance band
Band One Arm Twisting Seated Row
Upper Back · Back
Beginner9
Barbell
Barbell Bent Over Row
Upper Back · Back
Advanced12
Barbell
Barbell Incline Row
Upper Back · Back
Advanced12
Barbell
Barbell One Arm Bent Over Row
Upper Back · Back
Advanced12
Barbell
Barbell Pendlay Row
Upper Back · Back
Advanced12