StrengthIn review

Single-Arm Band Row

A one-arm horizontal pull that brings a chest-height band to the lower ribs.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Horizontal pull
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Unilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Anchor the band at chest height and hold the free end in one hand.
Stand in a split stance facing the anchor and step back until the band has tension with a straight arm.

Do the rep

Pull the elbow back until the hand reaches the lower ribs without turning the torso.
Let the arm return to straight under control, finish the set, then change sides.

What counts as a rep

A rep counts when the hand reaches the lower ribs without turning the torso and the arm returns to straight.

One rep starts with a straight arm, brings the hand to the lower ribs without turning the torso, and ends after a controlled return to a straight arm.

Breathing

Exhale as the hand reaches the ribs; inhale as the arm returns.

Cues

Keep the chest facing the anchor.
Pull the elbow toward the hip.
Use a stronger band when the reps get easy.

Common mistakes

Turning the torso
What you seeThe working shoulder turns back to finish the pull.
FixUse a lighter band and keep both shoulders square to the anchor.
A square torso keeps the work in the row.
Shrugging
What you seeThe shoulders rise toward the ears during the pull.
FixKeep the neck long and draw the elbows back.
Low shoulders keep the pull directed to the back.

Stop the set if

Stop if you feel sharp pain.
Stop if the band slips on the anchor or shows a tear.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Latissimus dorsi · moderate confidence
Upper back · moderate confidence
Biceps · moderate confidence

Assisting

Rear deltoids · moderate confidence
Forearms and grip · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Resistance band

Anchor the band at chest height around a fixed post or a low bar. Do not anchor it in a door.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 1, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_one_arm_dumbbell_row, the closest Wave 1 record.
The CSV lists bilateral. The record counts each side (rules page, rule 1).
The CSV lists an anchor or a pull-up bar. A row needs a chest-height anchor, so the record drops the optional pull-up bar and names the anchor in the setup text.
Band resistance has no kg value. The prescription is reps only, and a cue asks for a stronger band when the reps get easy.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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