10 Best Band One-arm Standing Low Row Alternatives for Home and Gym
If you can’t perform the Band One Arm Standing Low Row, use single-arm cable rows, single-arm dumbbell rows, chest-supported rows, seated band rows, or inverted rows. Keep the scapula retracted, drive the elbow back toward the hip, and maintain a neutral spine to target the lats, rhomboids and mid‑traps.
Original Exercise: Band One Arm Standing Low Row
How to Perform Band One Arm Standing Low Row
- Attach the band to a stable anchor point at waist height.
- Stand facing the anchor point with your feet shoulder-width apart.
- Hold the band with one hand, palm facing inward, and step back to create tension in the band.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the band towards your waist, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release the band back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Best Band One Arm Standing Low Row Alternatives
1. Cable One Arm Bent Over Row
90% MatchHow to perform this exercise
- Stand facing a cable machine with your feet shoulder-width apart.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
- Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
- Pause for a moment, then slowly extend your arm back to the starting position.
2. Band One Arm Twisting Seated Row
80.4% MatchHow to perform this exercise
- Sit on a bench or chair with your feet flat on the ground and your back straight.
- Hold the band with one hand and extend your arm fully in front of you.
- Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together.
- At the same time, twist your torso towards the side of the pulling arm.
- Pause for a moment at the top, then slowly release the tension in the band and return to the starting position.
3. Dumbbell Reverse Grip Row (female)
78.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a dumbbell in each hand with an overhand grip, palms facing your body.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Let your arms hang straight down, fully extended, with a slight bend in your elbows.
- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
4. Ez Bar Reverse Grip Bent Over Row
78.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold the ez barbell with an underhand grip, palms facing up, and hands shoulder-width apart.
- Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
- Pull the ez barbell towards your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the ez barbell back to the starting position.
5. Barbell Bent Over Row
78.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the hips while keeping your back straight and chest up.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
6. Barbell Pendlay Row
77.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Bend forward at the hips, keeping your back straight and your chest up.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
- Lower the barbell back down to the starting position.
7. Bent Over One-Arm Long Bar Row
73.7% MatchHow to perform this exercise
- Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
- Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
- Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
- Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
8. Dumbbell One Arm Bent-over Row
73.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down towards the floor, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
9. Cable Standing Twist Row (v-bar)
73.4% MatchHow to perform this exercise
- Attach a v-bar attachment to a cable machine at chest height.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the v-bar with an overhand grip, palms facing down.
- Take a step back to create tension in the cable.
- Keep your back straight and core engaged throughout the exercise.
10. Cable Standing Row (v-bar)
73.4% MatchHow to perform this exercise
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the v-bar attachment with an overhand grip, palms facing down.
- Keep your back straight and your core engaged.
- Pull the v-bar towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
Why You Might Need a Band One Arm Standing Low Row Alternative
You may substitute this exercise for many reasons: shoulder impingement from band angle, limited band resistance, lack of anchor points, or a need for heavier progressive loading. Alternatives let you change the line of pull, reduce lumbar shear with chest support, or load one side with heavier dumbbells or cables to address imbalances. Choose movements that preserve scapular retraction and humeral extension so the same motor units in the lats and rhomboids are stimulated. Cue each rep: depress and retract the shoulder blade before pulling, avoid shrugging, and keep the torso stable to prevent compensatory rotation.
How to Choose the Right Substitute
Select a substitute based on equipment, training goal, and joint tolerance. For strength and progressive overload pick dumbbell or cable single-arm rows; for pain or rehab prefer chest-supported or seated band rows to remove lumbar load. Match the elbow path—keep the elbow close to the torso and pull to the ribcage to mimic the low-row moment arm and retain upper‑back emphasis. Test options with technique cues: set a solid torso angle, initiate with scapular retraction, and stop at full scapular squeeze to confirm the substitute produces similar rhomboid and lower‑trap activation.
Frequently Asked Questions
What muscles does Band One Arm Standing Low Row work?
The Band One Arm Standing Low Row primarily targets the latissimus dorsi, rhomboids, middle and lower trapezius, and posterior deltoid, with secondary biceps involvement. Biomechanically it emphasizes scapular retraction and humeral extension—cue pulling the elbow to the hip while keeping the scapula depressed to maximize upper‑back activation.
What is the best bodyweight alternative to Band One Arm Standing Low Row?
An inverted row is the best bodyweight alternative—perform it single-arm or with feet elevated to increase difficulty. Set your body at a 30–45° angle, retract the scapula, and pull your chest to the bar while keeping the elbow close to the ribs to replicate the low‑row elbow path and mid‑back loading.
Can I build muscle without doing Band One Arm Standing Low Row?
Yes—you can build upper‑back muscle through other horizontal pull patterns and progressive overload using dumbbells, cables, or bodyweight rows. Prioritize full scapular retraction, incremental loading, and range of motion; cue a sternum-to-elbow line and track load and volume to ensure progressive tension on the lats and rhomboids.
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