Band One Arm Twisting Seated Row
Expert Advice
Keep your torso stationary throughout the movement to maximize engagement of the targeted muscles and prevent momentum from taking over.
How-to-do Steps
- Sit on the floor with your legs extended in front of you.
- Secure the band around a stable object at foot level and hold the other end with one hand.
- Pull the band towards your waist, rotating your torso slightly as you row.
- Slowly return to the starting position while controlling the band's tension.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Band One Arm Twisting Seated Row primarily targets the Shoulders, Lats, Traps, Abs, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Lats20%
Traps20%
Abs20%
Secondary
Biceps10%
Forearms5%
Chest5%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band One Arm Twisting Seated Row work?
Band One Arm Twisting Seated Row primarily targets the Shoulders, Lats, Traps, Abs. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band One Arm Twisting Seated Row?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band One Arm Twisting Seated Row suitable for beginners?
Yes, Band One Arm Twisting Seated Row is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
