How to Perform Single-Arm Standing Band Rows

Definition: The Single-Arm Standing Band Row is a functional exercise that works the muscles of the shoulders, back, and core. It is an effective way to increase strength, stability, and mobility in these areas. Muscles Worked: The primary muscles worked during this exercise are the rhomboids of the mid-back, latissimus dorsi of the lower-back, and the deltoids of the shoulders. Secondary muscles include the trapezius, triceps, biceps, and core muscles like the rectus abdominis and obliques. Benefits: This exercise is beneficial because it works multiple muscle groups at once. It also helps to increase core stability, shoulder mobility, and posture by strengthening the back and shoulder muscles. Additionally, it can be effective at improving overall muscular balance in the upper body. Finally, this exercise can help to reduce pain related to poor postural habits.

Instructions:

Sports it Carries Over To: The Single-Arm Standing Band Row can be beneficial for many sports such as baseball, softball, basketball, football, and golf. This exercise helps to increase strength in the upper body muscles and core muscles which can improve throwing accuracy in baseball or softball, shooting accuracy in basketball and football, and clubhead speed and accuracy in golf. This exercise can also increase shoulder mobility which is beneficial for activities like batting or swinging a club.

Distinctions between this style of row vs. others: One of the unique aspects of this stretch is that it works multiple muscle groups at once, including the rhomboids, latissimus dorsi, deltoids, trapezius, biceps and triceps. Additionally, this exercise can help to increase shoulder mobility and core stability which is a unique benefit compared to other stretching exercises.

Tips and Modifications: It is important to maintain proper form while performing the Single-Arm Standing Band Row to maximize its effectiveness. Start by standing with your feet hip-width apart and the band anchored at shoulder level. Step back with your working foot, keeping your chest up and core engaged. Slowly pull back on the band until your elbow has reached a 90 degree angle then slowly return to starting position. To make this exercise more challenging you can use a heavier resistance band or move further away from the anchor point. You can also add a rotational component to this exercise by rotating your torso as you row the band.