How to Do Band Kneeling Single Arm High Row

Band Kneeling Single Arm High Row is a back exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Kneeling Single Arm High Row

  1. 01Anchor the band at a high point and assume a half-kneeling position with the opposite leg forward.
  2. 02Grasp the band with a neutral grip and fully extend your arm to feel a stretch in the lat.
  3. 03Pull your elbow down and back toward your hip while keeping the chest tall.
  4. 04Squeeze the shoulder blade inward at the bottom of the repetition.
  5. 05Control the band on the way up to maintain tension throughout the eccentric phase.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Kneeling Single Arm High Row

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep your shoulders square and avoid rotating your torso to ensure the latissimus dorsi performs the work.

Same coaching engine used inside the A90 app

05 / FAQ

Band Kneeling Single Arm High Row questions

What muscles does Band Kneeling Single Arm High Row work?

Band Kneeling Single Arm High Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Band Kneeling Single Arm High Row correctly?

Anchor the band at a high point and assume a half-kneeling position with the opposite leg forward. Grasp the band with a neutral grip and fully extend your arm to feel a stretch in the lat. Pull your elbow down and back toward your hip while keeping the chest tall. Squeeze the shoulder blade inward at the bottom of the repetition. Control the band on the way up to maintain tension throughout the eccentric phase.

What is the A90 coach tip for Band Kneeling Single Arm High Row?

Keep your shoulders square and avoid rotating your torso to ensure the latissimus dorsi performs the work.

Is Band Kneeling Single Arm High Row suitable for beginners?

Band Kneeling Single Arm High Row is rated intermediate in the A90 Training Club catalogue.

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

Band Kneeling Single Arm High Row uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band kneeling single arm high row into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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