band one arm twisting seated row: technique and muscles worked

Animated demonstration of band one arm twisting seated row

How to do this exercise

Step:1 Sit on a bench or chair with your feet flat on the ground and your back straight.
Step:2 Hold the band with one hand and extend your arm fully in front of you.
Step:3 Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together.
Step:4 At the same time, twist your torso towards the side of the pulling arm.
Step:5 Pause for a moment at the top, then slowly release the tension in the band and return to the starting position.
Step:6 Repeat for the desired number of repetitions, then switch to the other arm.

Equipment: Resistance band
Body part: Back
Target muscle: Trapezius Latissimus dorsi Rhomboids
Secondary muscle: Biceps Forearms Posterior deltoid External obliques

Hypertrophy grade

Average5 / 10

Nemeo’s take

This exercise offers a good compromise between recruitment of the back and work on the rotary core, thanks to the band which offers progressive resistance but limited in maximum load and tension in the stretched position. Compared to a row with a dumbbell or pulley, it promotes functional stability but remains less optimal for pure hypertrophy, because the resistance is not constant over the entire amplitude and the grip can be limiting. Ideal for warming up or as an accessory, but for long-term overload, free load variants take the advantage.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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band one arm twisting seated row

How to do this exercise

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