Band One Arm Standing Low Row - Lateral Variation

upper backbackband

Matutunan kung paano gawin ang Band One Arm Standing Low Row - Lateral Variation nang may tamang form at technique. Ang band exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Shoulders.

Paano Gawin ang Band One Arm Standing Low Row - Lateral Variation

Sundin ang mga hakbang na ito para maisagawa ang Band One Arm Standing Low Row - Lateral Variation nang may tamang form:

  1. 1I-attach ang band sa isang matibay na anchor point sa taas ng baywang.
  2. 2Tumayo na nakaharap sa anchor point, ang mga paa ay magkabukod nang katapat ng balikat.
  3. 3Hawakan ang band nang isang kamay, ang palad ay nakaharap sa loob, at humakbang paatras para lumikha ng tensyon sa band.
  4. 4Bahagyang tekukin ang mga tuhod at yumuko sa hips, na tuwid ang likod.
  5. 5Hilahin ang band patungo sa baywang, pisiitin ang mga shoulder blades.
  6. 6Sandaling huminto sa itaas ng galaw, pagkatapos ay dahan-dahang bitawan ang band pabalik sa simula.
  7. 7Ulitin sa nais na bilang ng paulit-ulit, pagkatapos ay palitan ang panig. Bigyang-diin ang lateral na kontrol.

Mga Muscles na Ginagamit sa Band One Arm Standing Low Row - Lateral Variation

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.

Mga Kaugnay na Exercises

band one arm standing low row exercise demonstration na nagpapakita ng tamang form

band one arm standing low row

upper backband
band one arm twisting seated row exercise demonstration na nagpapakita ng tamang form

band one arm twisting seated row

upper backband
barbell reverse grip incline bench row exercise demonstration na nagpapakita ng tamang form

barbell reverse grip incline bench row

upper backbarbell
smith narrow row exercise demonstration na nagpapakita ng tamang form

smith narrow row

upper backsmith machine
barbell incline row exercise demonstration na nagpapakita ng tamang form

barbell incline row

upper backbarbell
lever reverse grip vertical row exercise demonstration na nagpapakita ng tamang form

lever reverse grip vertical row

upper backleverage machine

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Band One Arm Standing Low Row - Lateral Variation?

Ang Band One Arm Standing Low Row - Lateral Variation ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Band One Arm Standing Low Row - Lateral Variation?

Ang Band One Arm Standing Low Row - Lateral Variation ay nangangailangan ng band. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Band One Arm Standing Low Row - Lateral Variation nang may tamang form?

Simulan sa pamamagitan ng I-attach ang band sa isang matibay na anchor point sa taas ng baywang. Tumayo na nakaharap sa anchor point, ang mga paa ay magkabukod nang katapat ng balikat. Hawakan ang band nang isang kamay, ang palad ay nakaharap sa loob, at humakbang paatras para lumikha ng tensyon sa band. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Band One Arm Standing Low Row - Lateral Variation sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS