Kneeling One Arm Back Row With Resistance Bands

Exercise / Erector Spinae, Latissimus Dorsi, Trapezius


Kneeling one arm back row with resistance bands is an exercise that allows you to work your entire back. It is a compound exercise that works the entire back and you will be able to feel the different muscles working. It allows you to work your back harder than any other exercise. You also can use this exercise for your front, side, and oblique muscles.


Type : Isolation, Isolateral

Joint Action : Shoulder Extension, Elbow Flexion, Scapulae Retraction

How to perform the exercise


  • Anchor: Attach the anchor to the door at the bottom. Secure the band to the anchor.
  • Bands: Fasten both ends of the band to each handle.

Body Position:

  • Kneel 4 to 5 feet away from the door, facing it.
  • Now, with your back straight and your active arm straight, pointing towards the anchor, palm facing up, position your body.
  • Raise the active arm’s shoulder towards your ear.


  • Pull back on the handle until your hand is below your chest.
  • Return to your original position. Repeat.

Exercise Tips

  • Pull through your elbow with a loose grip on the handle, just tight enough to keep it from slipping.
  • As you pull the handle towards the ending position, push the shoulder of your active arm down.

Exercise Benefits

One of the best back workouts you can do with elastic bands is a kneeling one arm back row using resistance bands. As you extend your arm towards the door and overhead, your body position will allow you to obtain an enormous stretch in your Lats. Make this a part of your routine!