ex_3L2ZOK

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Back · Band

Band Kneeling Single Arm High Row

beginnerstrengthOne side at a timeMale & female model

Band Kneeling Single Arm High Row is a beginner compound strength exercise that works the lats (back), with the upper back, rear shoulders and biceps assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.

Target: Lats
Body part: Back
Equipment: Band
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Middle Back · Latissimus Dorsi, Teres Major

Secondary muscles

Upper Back · Trapezius, Rhomboids
Rear Shoulders · Posterior Deltoids
Biceps · Biceps Brachii

How to do Band Kneeling Single Arm High Row

Attach a loop resistance band to a sturdy anchor point above head height. Kneel on your right knee, with the opposite foot flat on the ground for balance. Hold one end of the band with your right arm and keep it fully extended.
Pull the band down towards your torso by bending your elbow and squeezing your shoulder blade.
Slowly return to the starting position, extending your arm fully while maintaining control.
Repeat for the desired repetitions, then switch sides.

Form tips

Use a controlled motion to pull and release the band, avoiding jerking movements.
Breathe steadily, exhaling as you pull the band and inhaling as you return to the starting position.
Focus on squeezing your shoulder blade at the top of the movement to maximize back activation.

Band Kneeling Single Arm High Row alternatives

Dumbbells Single Arm Row

Lats · intermediate

Kettlebell Single Arm Row

Lats · intermediate

Hammer Strength Plate Loaded High Row Single Arm

Lats · beginner

Single Arm Cable Row Left

Lats · beginner

More lats exercises

Single Arm Cable Row Right

Lats · beginner

Single Arm Standing Low Cable Row

Lats · beginner

Suspension Trainer With Grips High Row

Lats · intermediate

Resistance Band Kneeling Cross Body Single Straight Arm Supinated Pulldown

Lats · beginner

Dumbbell One Arm Row (Rack Support)

Lats · intermediate

Cable One Arm Bent Over Row

Lats · beginner

Cable Seated One Arm Alternate Row

Lats · beginner

Resistance Band Cross Body Single Straight Arm Supinated Pulldown

Lats · beginner

Band Kneeling Single Arm High Row FAQ

What muscles does Band Kneeling Single Arm High Row work?

Band Kneeling Single Arm High Row mainly works the lats in the back (Latissimus Dorsi and Teres Major). The upper back, rear shoulders and biceps work as secondary muscles.

What equipment do you need for Band Kneeling Single Arm High Row?

You need a band and a sturdy surface.

How many sets and reps of Band Kneeling Single Arm High Row should I do?

Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Kneeling Single Arm High Row good for beginners?

Yes. Band Kneeling Single Arm High Row is rated beginner, so it's a sound choice while you learn to train the lats.

How many calories does Band Kneeling Single Arm High Row burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Band Kneeling Single Arm High Row?

Other exercises for the lats include Dumbbells Single Arm Row, Kettlebell Single Arm Row, Hammer Strength Plate Loaded High Row Single Arm and Single Arm Cable Row Left.

For developers

Use Band Kneeling Single Arm High Row in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_3L2ZOK" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_3L2ZOK",
  "name": "Band Kneeling Single Arm High Row",
  "model": "male",
  "counterpartId": "ex_KGTHOF",
  "target": "Lats",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_3L2ZOK/mp4-720.mp4?…",
    "poster": "https://…/ex_3L2ZOK/poster.jpg?…"
  }
}