Band One Arm Twisting Seated Row

upper backbackband

Matutunan kung paano gawin ang Band One Arm Twisting Seated Row 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.

Band One Arm Twisting Seated Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Band One Arm Twisting Seated Row

Sundin ang mga hakbang na ito para maisagawa ang Band One Arm Twisting Seated Row nang may tamang form:

  1. 1Umupo sa bench o upuan nang patag ang mga paa sa lupa at tuwid ang likod.
  2. 2Hawakan ang band gamit ang isang kamay at ganap na abutin ang braso sa harap.
  3. 3Pinapanatiling tuwid ang likod, hilahin ang band patungo sa katawan sa pamamagitan ng pagbaluktot ng siko at pagpiga ng mga shoulder blades.
  4. 4Sabay na iikot ang katawan patungo sa panig ng humihilang braso.
  5. 5Sandaling huminto sa tuktok, pagkatapos ay dahan-dahang bitawan ang tensyon at bumalik sa simula.
  6. 6Ulitin sa nais na bilang ng paulit-ulit, pagkatapos ay palitan ng braso.

Mga Muscles na Ginagamit sa Band One Arm Twisting Seated Row

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 Twisting Seated Row?

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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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Band One Arm Twisting Seated Row?

Ang Band One Arm Twisting Seated Row 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 Twisting Seated Row?

Ang Band One Arm Twisting Seated Row 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 Twisting Seated Row nang may tamang form?

Simulan sa pamamagitan ng Umupo sa bench o upuan nang patag ang mga paa sa lupa at tuwid ang likod. Hawakan ang band gamit ang isang kamay at ganap na abutin ang braso sa harap. Pinapanatiling tuwid ang likod, hilahin ang band patungo sa katawan sa pamamagitan ng pagbaluktot ng siko at pagpiga ng mga shoulder blades. 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 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.

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