Area Targeted: Outer Back

Ditch the Dumbbells for One Arm Bent Over One Arm Back Row, and do One Arm Bent Over Back Row With Tube Bands. Since Bands do not produce momentum, this exercise will force you to control the resistance and get the full benefit. Follow the tips below to feel this exercise in your Lats like never before!


Follow the instructions below to perform this exercise:


Anchor: Not required

Bands: No adjustment required

Body Positioning: Stagger your feet with one foot in front. Now stand on the band(s) with your front foot. Leave at least 12 inches of elastic on the inside of the front foot and grab the band right above the clip or handle with the arm opposite of the front leg. Place your inactive hand on the thigh of the front leg. Keep your back straight, head straight and bend your knees and waist.


Pull the band up and back until your hand is next to your hip. Return to the starting position (controlling the resistance). Repeat.


1. Keep your active arm tight to your body as you pull.

2. Hold the band with a loose grip (just tight enough so it does not slip out of your hand).