The Half Kneeling Band One Arm Row enhances upper body strength, specifically arms and back muscles. This stability-promoting exercise involves alternating rowing with a resistance band in a half-kneeling position. Ideal for strength building.
Start by placing your right knee on a mat on the floor, with your right hand placed on the ground for support and your left leg extended to the side.
2
With your left hand, grab a resistance band that's anchored at chest height to the side.
3
Keep your chest straight and your shoulders parallel to the ground.
4
Pull the band towards your body, bending your arm at the elbow and retracting your shoulder blade.
5
Slowly return your arm to its original extended position and repeat for the programmed number of reps. Switch sides and work the other arm after you complete a set.
Start by placing your right knee on a mat on the floor, with your right hand placed on the ground for support and your left leg extended to the side.
With your left hand, grab a resistance band that's anchored at chest height to the side.
Keep your chest straight and your shoulders parallel to the ground.
Pull the band towards your body, bending your arm at the elbow and retracting your shoulder blade.
Slowly return your arm to its original extended position and repeat for the programmed number of reps. Switch sides and work the other arm after you complete a set.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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