# Single Arm Resistance Band High Row

A half-kneeling one-arm row against a loop band anchored well above head height. You pull down and back from a forward-and-up reach until your hand reaches your lower chest. Trains the lats and upper back, one side at a time.

- Beginner · Compound
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/band-kneeling-single-arm-high-row/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-resistance-band-high-row/

## Muscles worked

- Lats: 9/10
- Teres major: 7/10
- Rhomboids: 6/10
- Traps: 5/10
- Rear delts: 5/10
- Biceps: 5/10

## How to do the Single Arm Resistance Band High Row

1. Band looped high on a Smith bar, kneel on one knee facing it.
2. Arm straight, reaching forward and up, torso upright.
3. Pull your elbow down and back until your hand reaches your lower chest.
4. Slowly straighten your arm back to full reach.
5. Finish all reps on one side, then switch arms.

### Full technique — 8 steps

1. Loop the band over a Smith machine bar set well above head height.
2. Kneel on one knee facing the bar, with the other foot flat in front and your torso upright.
3. Hold the band in one hand with your arm straight, reaching forward and up.
4. Tighten your stomach and keep your shoulders level without twisting toward the band.
5. Pull down and back by driving your elbow past your side until your hand reaches your lower chest.
6. Finish with the elbow slightly behind your torso without shrugging the shoulder upward.
7. Extend the arm again until the shoulder reaches forward and the elbow straightens.
8. Complete all reps on one side, then switch arms.

## Common mistakes

- Twisting the torso to finish reps
- Shrugging the shoulder at the top
- Stopping short of full reach
- Leaning back to move weight
- Rowing too high toward shoulders

## Form cues

- Drive elbow back
- Torso upright
- Reach fully forward
- Don't shrug up
- Keep shoulders level

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 45 s · 2–3 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 30 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Single Arm Staggered Stance Dumbbell Row](https://seto.fit/exercises/single-arm-staggered-stance-dumbbell-row/), [Alternating Dumbbell Pendlay Row](https://seto.fit/exercises/alternating-dumbbell-pendlay-row/)
- **Cable machine**: [Single Arm Cable Bent Over Row](https://seto.fit/exercises/single-arm-cable-bent-over-row/), [Floor Seated Cable Row](https://seto.fit/exercises/floor-seated-cable-row/)
- **Machine**: [Seated Cable Row (Reverse Grip)](https://seto.fit/exercises/seated-cable-row-reverse-grip/)
- **Suspension trainer**: [Suspension Trainer Knee Tuck Row](https://seto.fit/exercises/suspension-trainer-knee-tuck-row/), [Suspension Trainer Bent Knee Row](https://seto.fit/exercises/suspension-trainer-bent-knee-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Single Arm Resistance Band High Row — Beginner**
- Harder: [Resistance Band Bent Over Row](https://seto.fit/exercises/resistance-band-bent-over-row/) — Beginner

## Quick answers

### What muscles does the Single Arm Resistance Band High Row work?

Primary: Lats 9/10, Teres major 7/10. Also works: Rhomboids 6/10, Traps 5/10, Rear delts 5/10, Biceps 5/10.

### Which joints does the Single Arm Resistance Band High Row load?

Shoulder: low, Elbow: low.

### When should I do the Single Arm Resistance Band High Row in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Single Arm Resistance Band High Row?

Strength: 3–4 sets of 8–10 reps, rest 1 min, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 45 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 30 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Resistance Band High Row?

Dumbbells: Single Arm Staggered Stance Dumbbell Row, Alternating Dumbbell Pendlay Row. Cable machine: Single Arm Cable Bent Over Row, Floor Seated Cable Row. Machine: Seated Cable Row (Reverse Grip). Suspension trainer: Suspension Trainer Knee Tuck Row, Suspension Trainer Bent Knee Row.

### What is a harder version of the Single Arm Resistance Band High Row?

Resistance Band Bent Over Row (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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