How to do a Loop Band Seated Single Arm Row
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Loop Band Seated Single Arm Row
Instructions for Proper Form
This exercise targets the back, shoulders, and biceps by mimicking the rowing motion with a loop band. Performed seated, it allows for focused engagement of the muscles and the ability to adjust resistance easily by changing the band tension. This unilateral exercise helps in correcting muscle imbalances and strengthening the core due to the stabilization required during the movement.
- Sit on the ground.
- Anchor a loop band to something at elbow height.
- Grip the loop band.
- Adjust the tension on the band by moving closer or farther from the anchor point.
- Keep your core engaged, back straight and chest up to maintain proper form and posture.
- Post with your non-pulling hand if you need extra support.
- Extend your arm toward the anchor point, palm facing the ground.
- Engage your back, biceps and rear shoulder to pull your elbow back to your side.
- Rotate your wrist as you pull so that it faces up at the end of the movement.
- Hold this position for a moment before starting another rep.
Alternative Exercises to Loop Band Seated Single Arm Row
1. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 141 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
2. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 116 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
3. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 89 TIMESLoop Band Shoulder Squeeze is an isolation exercise that primarily targets your back, but also hits your shoulders, traps, and triceps. The use of a loop band increases tension as you progress through the movement, making this a great exercise for developing strength near the end of your range of motion. This is a great addition later in your workout when you really want to fatigue your back, and build some muscle.
- Beginner
- Back
- Loop Bands
4. Loop Band Bent Over Row
32.3 mSCORESWAPPED 81 TIMESA compound exercise, the Loop Band Bent Over Row targets the back, shoulders, and biceps. It offers the benefit of adjustable resistance through band tension, making it versatile for strength levels. The movement enhances back strength and posture.
- Beginner
- Back
- Loop Bands
5. Loop Band Seated Row
28.7 mSCORESWAPPED 65 TIMESSimilar to other Seated Row variations, this is a compound back exercise. The use of a loop band allows for increasing tension as you progress through the movement. This is especially useful if you’re looking to develop strength at the end of your rows. The downside is that there is less tension as you extend your arms, so focus on squeezing your shoulder blades together at the end of the movement.
- Beginner
- Back
- Loop Bands
6. Dumbbell Row
99.9 mSCORESWAPPED 63 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
7. Loop Band Overhead Pull Apart
20.3 mSCORESWAPPED 63 TIMESA dynamic exercise targeting the posterior shoulder muscles, upper back, and improving shoulder mobility. By pulling the loop band apart overhead, it effectively engages the rear deltoids, rhomboids, and traps, essential for enhancing posture and reducing the risk of shoulder injuries. The overhead motion increases shoulder flexibility and strength, making it an excellent addition to both warm-up routines and strength training sessions.
- Beginner
- Back
- Loop Bands
8. Cable Row
99.8 mSCORESWAPPED 48 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
9. Mini Loop Band Kneeling Row
17.6 mSCORESWAPPED 43 TIMESSimilar to other row variations, this compound movement primarily targets your back. By targeting each side of the body independently, you add some instability to the movement, which will help account for any differences in strength between sides. In addition the use of a mini loop band means that the tension will increase as you progress through the movement.
- Beginner
- Back
- Mini Loop Bands
10. Bird Dog Rows
69.2 mSCORESWAPPED 39 TIMESBird Dog Rows are a compound movement that primarily targets the back, core, and glutes. This exercise combines a row with a Bird Dog position, adding significant instability that requires strong core activation. It's particularly useful for improving balance, overall stability, and addressing strength imbalances between sides. This is an effective addition for those looking to enhance functional strength and coordination.