Band One Arm Twisting Seated Row
Learn how to do the Band One Arm Twisting Seated Row 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 Twisting Seated Row
Follow these steps to perform the Band One Arm Twisting Seated Row with correct form:
- 1Sit on a bench or chair with your feet flat on the ground and your back straight.
- 2Hold the band with one hand and extend your arm fully in front of you.
- 3Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together.
- 4At the same time, twist your torso towards the side of the pulling arm.
- 5Pause for a moment at the top, then slowly release the tension in the band and return to the starting position.
- 6Repeat for the desired number of repetitions, then switch to the other arm.
Band One Arm Twisting Seated Row Muscles Worked
Primary
Secondary
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 Twisting Seated Row?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
band one arm standing low row
band one arm standing low row - lateral variation
barbell reverse grip incline bench row
smith narrow row
barbell incline row
lever reverse grip vertical row
Frequently Asked Questions
What muscles does the Band One Arm Twisting Seated Row work?
The Band One Arm Twisting Seated Row 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 Twisting Seated Row?
The Band One Arm Twisting Seated Row 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 Twisting Seated Row with proper form?
Start by Sit on a bench or chair with your feet flat on the ground and your back straight. Hold the band with one hand and extend your arm fully in front of you. Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together. 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 Twisting Seated Row?
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 Twisting Seated Row?
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 Twisting Seated Row best for?
The Band One Arm Twisting Seated Row 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.
Track Band One Arm Twisting Seated Row in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS