Band One Arm Standing Low Row - Lateral Variation

upper backbackband

Learn how to do the Band One Arm Standing Low Row - Lateral Variation with proper form and technique. This band exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Shoulders.

How to Do the Band One Arm Standing Low Row - Lateral Variation

Follow these steps to perform the Band One Arm Standing Low Row - Lateral Variation with correct form:

  1. 1Attach the band to a stable anchor point at waist height.
  2. 2Stand facing the anchor point with your feet shoulder-width apart.
  3. 3Hold the band with one hand, palm facing inward, and step back to create tension in the band.
  4. 4Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  5. 5Pull the band towards your waist, squeezing your shoulder blades together.
  6. 6Pause for a moment at the top of the movement, then slowly release the band back to the starting position.
  7. 7Repeat for the desired number of repetitions, then switch sides. Emphasize lateral control.

Band One Arm Standing Low Row - Lateral Variation Muscles Worked

Primary

upper back

Secondary

bicepsshoulders

Exercise Details

Equipment
band
Body Part
back
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Band One Arm Standing Low Row - Lateral Variation?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Band One Arm Standing Low Row - Lateral Variation work?

The Band One Arm Standing Low Row - Lateral Variation primarily targets your Upper Back. Secondary muscles worked include Biceps, Shoulders. This makes it an effective exercise for developing your back.

What equipment do I need for the Band One Arm Standing Low Row - Lateral Variation?

The Band One Arm Standing Low Row - Lateral Variation requires band. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Band One Arm Standing Low Row - Lateral Variation with proper form?

Start by Attach the band to a stable anchor point at waist height. Stand facing the anchor point with your feet shoulder-width apart. Hold the band with one hand, palm facing inward, and step back to create tension in the band. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Band One Arm Standing Low Row - Lateral Variation?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

What are the best sets and reps for the Band One Arm Standing Low Row - Lateral Variation?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Band One Arm Standing Low Row - Lateral Variation best for?

The Band One Arm Standing Low Row - Lateral Variation fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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