How to do the Single Arm Resistance Band High Row
- Band looped high on a Smith bar, kneel on one knee facing it.
- Arm straight, reaching forward and up, torso upright.
- Pull your elbow down and back until your hand reaches your lower chest.
- Slowly straighten your arm back to full reach.
- Finish all reps on one side, then switch arms.
Full technique — 8 steps
- Loop the band over a Smith machine bar set well above head height.
- Kneel on one knee facing the bar, with the other foot flat in front and your torso upright.
- Hold the band in one hand with your arm straight, reaching forward and up.
- Tighten your stomach and keep your shoulders level without twisting toward the band.
- Pull down and back by driving your elbow past your side until your hand reaches your lower chest.
- Finish with the elbow slightly behind your torso without shrugging the shoulder upward.
- Extend the arm again until the shoulder reaches forward and the elbow straightens.
- 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
Compared with similar variants
| Single Arm Resistance Band High Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Beginner |
| Technique to learn | easy | moderate | moderate | easy |
| How tiring | low | high | moderate | moderate |
| Shoulder | low | low | low | low |
| Elbow | low | low | low | low |
| Equipment | Resistance bands | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
Cable machine
- Single Arm Cable Bent Over Row Harder
- Floor Seated Cable Row Harder
Machine
- Seated Cable Row (Reverse Grip) Same level
Suspension trainer
- Suspension Trainer Knee Tuck Row Harder
- Suspension Trainer Bent Knee Row Same level
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
- Harder Resistance Band Bent Over Row
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).
