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Visual demonstration of the Band Kneeling Single Arm High Row exercise

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Intermediate

Difficulty
Intermediate
Movement type
Other
Primary muscles
Upper back
Secondary muscles
Shoulders Trapezius Biceps
Exercise guide

Band Kneeling Single Arm High Row

4 steps Updated 29/08/2026

Band Kneeling Single Arm High Row is a exercise targeting Middle Back (Latissimus Dorsi, Teres Major).

Step by step

How to perform it

  1. 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.
  2. Pull the band down towards your torso by bending your elbow and squeezing your shoulder blade.
  3. Slowly return to the starting position, extending your arm fully while maintaining control.
  4. Repeat for the desired repetitions, then switch sides.
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Last updated: 29/08/2026

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Band Kneeling Single Arm High Row

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