Area Targeted: Outer Back

Kneeling One Arm Back Row With Tube Bands is one of the best Back exercises that you can do with elastic bands. Your body and anchor position will enable you to get an incredible stretch in your Lats (the large Back Muscles that we are targeting) as you bring your arm towards the door and overhead. Add this one to your routine!


Follow the instructions below to perform this exercise:


Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.

Bands: Attach both ends of the band(s) to one handle, and grip the handle with one hand.

Body Positioning: Get down on your hands and knees 4 to 5 feet away from the door, while facing the door. Now position your body with your back straight and active arm straight (pointed towards the door anchor), with palm facing up. Raise the shoulder for the active arm towards your ear.


Pull the handle back (away from the door) until your hand is below your chest. Return to the starting position (controlling the resistance). Repeat.


1. Grip the handle loosely, just tight enough to not let go, and pull through your elbow.

2. Pull the shoulder of your active arm down as you pull the handle towards the ending position.