10 Best Band One-arm Standing Low Row Alternatives for Home and Gym

The Band One Arm Standing Low Row is done standing with a band. Ranked closest by our scoring: the Cable One Arm Bent Over Row, the One Arm Towel Row and the Smith One Arm Row.

Band One Arm Standing Low RowWatch the Band One Arm Standing Low Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Band One Arm Standing Low Row

The steps for the Band One Arm Standing Low Row itself, so you can judge how close each substitute below really is.

Upper Back, with biceps, shoulders · Band · Intermediate · Compound

  1. Attach the band to a stable anchor point at waist height.
  2. Stand facing the anchor point with your feet shoulder-width apart.
  3. Hold the band with one hand, palm facing inward, and step back to create tension in the band.
  4. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  5. Pull the band towards your waist, squeezing your shoulder blades together.
  6. Pause for a moment at the top of the movement, then slowly release the band back to the starting position.
  7. Repeat for the desired number of repetitions, then switch sides.

The 10 Best Band One Arm Standing Low Row Alternatives

10 substitutes, ranked by how closely each one matches the Band One Arm Standing Low Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable One Arm Bent Over RowPlay demonstration

    1. Cable One Arm Bent Over Row

    90% match

    Upper Back · Intermediate · Compound

    A good swap when you have a cable machine to work with, and it still works the upper back.

    • Cable
    How to perform it
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Grasp the cable handle with one hand, palm facing inward, and extend your arm fully.
    4. Pull the cable handle towards your body, keeping your elbow close to your side, until your hand reaches your lower chest.
    5. Pause for a moment, then slowly extend your arm back to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Band One Arm Standing Low Row
    • Equipment: a cable, not a band
    • Body position: standing, the same as the Band One Arm Standing Low Row
  2. One Arm Towel RowPlay demonstration

    2. One Arm Towel Row

    88% match

    Upper Back · Intermediate · Compound

    Use this when you have nothing to train with, because it works the upper back with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Band One Arm Standing Low Row
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band One Arm Standing Low Row
    • Balance: harder to stay steady on than the Band One Arm Standing Low Row
  3. Smith One Arm RowPlay demonstration

    3. Smith One Arm Row

    88% match

    Upper Back · Intermediate · Compound

    A good swap when you have a Smith machine to work with, and it still works the upper back.

    • Smith-machine
    How to perform it
    1. Adjust the height of the smith machine bar to waist level.
    2. Stand facing the smith machine with your feet shoulder-width apart.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Grasp the bar with one hand using an overhand grip, with your palm facing down.
    5. Keep your elbow close to your body and pull the bar towards your waist, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly lower the bar back to the starting position.
    7. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Band One Arm Standing Low Row
    • Equipment: a machine, not a band
    • Body position: standing, the same as the Band One Arm Standing Low Row
    • Balance: easier to stay steady on than the Band One Arm Standing Low Row
  4. Lever One Arm Bent Over RowPlay demonstration

    4. Lever One Arm Bent Over Row

    85% match

    Upper Back · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the upper back.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
    2. Bend forward at the hips, keeping your back straight and your head up.
    3. Let the barbell hang in front of you with your arms fully extended.
    4. Pull the barbell up towards your chest, keeping your elbows close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the barbell back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Band One Arm Standing Low Row
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band One Arm Standing Low Row
  5. Kettlebell Two Arm RowPlay demonstration

    5. Kettlebell Two Arm Row

    83% match

    Upper Back · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the upper back.

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the kettlebells up towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the kettlebells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Band One Arm Standing Low Row
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band One Arm Standing Low Row
  7. Lever T Bar RowPlay demonstration

    7. Lever T Bar Row

    81% match

    Upper Back · Intermediate · Compound

    A good swap when you have a lever machine to work with, and it still works the upper back.

    • Lever
    How to perform it
    1. Adjust the seat height and footplate position to ensure proper alignment.
    2. Sit on the machine with your chest against the pad and your feet flat on the footplate.
    3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Keep your back straight and engage your core.
    5. Pull the handles towards your torso, squeezing your shoulder blades together.
    6. Pause for a moment at the peak contraction, then slowly release the handles back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Band One Arm Standing Low Row
    • Equipment: a machine, not a band
    • Body position: standing, the same as the Band One Arm Standing Low Row
    • Balance: easier to stay steady on than the Band One Arm Standing Low Row

  9. 9. Elevator

    79% match

    Upper Back · Intermediate · Compound

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 Band One Arm Standing Low Row 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.

Band One Arm Standing Low Row FAQ

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.

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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