Standing One Arm Back Row With Resistance Bands

Exercise / Latissimus Dorsi, Trapezius


This exercise will improve your posture and build muscle mass and strength in your back. It is a great exercise for those with back pain. Try this exercise for better posture and strength.


Type : Compound, Unilateral

Joint Action : Shoulder Extension, Elbow Flexion, Scapulae depression

How to perform the exercise


  • Anchor: With the door anchor at the top of the door, secure the band(s) to the door.
  • Bands: Attach both ends of the band to two individual handles, and grip the handle with both hands.

Body Position:

  • Face the door and stand 3 to 4 feet away.
  • Widen your stance, bend your legs and maintain your head and back straight.
  • Begin with your palm facing inwards and arm stretched out straight and pointed towards the door anchor.


  • Pull back until your elbow is directly beneath your shoulder. Return to your original position (controlling the resistance). Repeat.

Exercise Tips

  • Keep your arm close to the body (don’t flare the elbows outward).
  • Keep your forearm parallel to the floor.

Exercise Benefits

Have you never felt your Lats working before? Now you will! Doing the Standing one Arm Back Row With Resistance Bands isolates and trains the Lats (V-Taper or Wing Back Muscles) like nothing else. Do this multiple times a week to build tremendous back strength and width!