10 Best Band One Arm Twisting Seated Row Alternatives for Limited Equipment

The Band One Arm Twisting Seated Row is done seated with a band. Ranked closest by our scoring: the Resistance Band Seated Straight Back Row, the Lever Unilateral Row and the Lever High Row.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Band One Arm Twisting Seated Row

Band One Arm Twisting Seated RowPlay demonstration
Primary muscle
Upper Back
Equipment
Band
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Shoulders

How to perform Band One Arm Twisting Seated Row
  1. Sit on a bench or chair with your feet flat on the ground and your back straight.
  2. Hold the band with one hand and extend your arm fully in front of you.
  3. Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together.
  4. At the same time, twist your torso towards the side of the pulling arm.
  5. Pause for a moment at the top, then slowly release the tension in the band and return to the starting position.
  6. Repeat for the desired number of repetitions, then switch to the other arm.
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Ranked Band One Arm Twisting Seated Row Alternatives

10 substitutes, ranked by how closely each one matches the Band One Arm Twisting Seated Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Resistance Band Seated Straight Back RowPlay demonstration

    1. Resistance Band Seated Straight Back Row

    92% match
    • Upper Back
    • Band
    • Beginner
    • Compound

    Pick this when you want an easier version that still works the upper back.

    How to perform this exercise
    1. Sit on the floor with your legs extended and loop the resistance band around your feet.
    2. Hold the ends of the resistance band with your hands, palms facing each other.
    3. Keep your back straight and lean slightly back, engaging your core.
    4. Pull the resistance band towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: seated row, the same as the Band One Arm Twisting Seated Row
    • Primary muscle: upper back, the same as the Band One Arm Twisting Seated Row
    • Equipment: a band, the same as the Band One Arm Twisting Seated Row
    • Body position: seated, the same as the Band One Arm Twisting Seated Row
  2. Lever Unilateral RowPlay demonstration

    2. Lever Unilateral Row

    88% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Adjust the seat height and position yourself facing the machine.
    2. Grasp the handles with an overhand grip and keep your back straight.
    3. Pull the handles towards your body, squeezing your shoulder blades together.
    4. Pause for a moment at the peak of the movement, then slowly release and extend your arms back to the starting position.
    5. 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 Twisting Seated Row
    • Equipment: a machine, not a band
    • Body position: seated, the same as the Band One Arm Twisting Seated Row
  3. Lever High RowPlay demonstration

    3. Lever High Row

    81% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and foot platform to a comfortable position.
    2. Sit on the machine with your chest against the pad and your feet flat on the foot platform.
    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 body, squeezing your shoulder blades together.
    6. Pause for a moment at the peak of the movement, 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 Twisting Seated Row
    • Equipment: a machine, not a band
    • Body position: seated, the same as the Band One Arm Twisting Seated Row
  4. Lever Seated RowPlay demonstration

    4. Lever Seated Row

    81% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and footrests to a comfortable position.
    2. Sit on the machine with your chest against the pad and your feet on the footrests.
    3. Grasp the handles with an overhand grip, shoulder-width apart.
    4. Keep your back straight and your core engaged.
    5. Pull the handles towards your body, squeezing your shoulder blades together.
    6. Pause for a moment at the peak of the movement.
    7. Slowly release the handles and return to the starting position.
    8. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: seated row, the same as the Band One Arm Twisting Seated Row
    • Primary muscle: upper back, the same as the Band One Arm Twisting Seated Row
    • Equipment: a machine, not a band
    • Body position: seated, the same as the Band One Arm Twisting Seated Row
  5. Band One Arm Standing Low RowPlay demonstration

    5. Band One Arm Standing Low Row

    80% match
    • Upper Back
    • Band
    • Intermediate
    • Compound

    Pick this when you want to work the upper back with more balance to manage.

    How to perform this exercise
    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.

    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 Twisting Seated Row
    • Equipment: a band, the same as the Band One Arm Twisting Seated Row
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Band One Arm Twisting Seated Row
  6. Cable Seated One Arm Alternate RowPlay demonstration

    6. Cable Seated One Arm Alternate Row

    78% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Sit on a bench facing a cable machine with your feet flat on the ground and knees slightly bent.
    2. Grasp the handle with one hand and keep your arm fully extended in front of you.
    3. Pull the handle towards your body, retracting your shoulder blade and keeping your elbow close to your side.
    4. Pause for a moment at the top of the movement, squeezing your back muscles.
    5. Slowly release the handle back to the starting position.
    6. Repeat with the other arm.
    7. Alternate between arms for the desired number of repetitions.

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

    Why this matches
    • Movement: seated row, the same as the Band One Arm Twisting Seated Row
    • Primary muscle: upper back, the same as the Band One Arm Twisting Seated Row
    • Equipment: a cable, not a band
    • Body position: seated, the same as the Band One Arm Twisting Seated Row
  7. Cable Rope Elevated Seated RowPlay demonstration

    7. Cable Rope Elevated Seated Row

    78% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the elevated seat facing the cable machine.
    2. Grab the cable rope handles with an overhand grip, palms facing each other.
    3. Keep your back straight and lean slightly back, maintaining a slight bend in your knees.
    4. Pull the cable towards your body by retracting your shoulder blades and squeezing your back muscles.
    5. Pause for a moment at the fully contracted position.
    6. Slowly release the tension and extend your arms 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
    • Movement: seated row, the same as the Band One Arm Twisting Seated Row
    • Primary muscle: upper back, the same as the Band One Arm Twisting Seated Row
    • Equipment: a cable, not a band
    • Body position: seated, the same as the Band One Arm Twisting Seated Row
  8. Lever Reverse Grip Vertical RowPlay demonstration

    8. Lever Reverse Grip Vertical Row

    78% match
    • Upper Back
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    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 underhand grip, palms facing up.
    4. Keep your back straight and engage your core.
    5. Pull the handles towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top of the movement, then slowly release and extend your arms 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 Twisting Seated Row
    • Equipment: a machine, not a band
    • Body position: seated, the same as the Band One Arm Twisting Seated Row
  9. Cable Rope Crossover Seated RowPlay demonstration

    9. Cable Rope Crossover Seated Row

    77% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the rowing machine with your feet flat on the footrests and your knees slightly bent.
    2. Grasp the cable ropes with an overhand grip, palms facing each other.
    3. Lean back slightly, keeping your back straight and your core engaged.
    4. Pull the cable ropes towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: seated row, the same as the Band One Arm Twisting Seated Row
    • Primary muscle: upper back, the same as the Band One Arm Twisting Seated Row
    • Equipment: a cable, not a band
    • Body position: seated, the same as the Band One Arm Twisting Seated Row
  10. Cable Rope Seated RowPlay demonstration

    10. Cable Rope Seated Row

    77% match
    • Upper Back
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the rowing machine with your feet flat on the footrests and knees slightly bent.
    2. Grasp the cable ropes with an overhand grip, palms facing each other.
    3. Keep your back straight and lean slightly forward, maintaining a slight bend in your elbows.
    4. Pull the cable ropes towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the peak of the movement, then slowly release the tension and return to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: seated row, the same as the Band One Arm Twisting Seated Row
    • Primary muscle: upper back, the same as the Band One Arm Twisting Seated Row
    • Equipment: a cable, not a band
    • Body position: seated, the same as the Band One Arm Twisting Seated Row

Why You Might Need a Band One Arm Twisting Seated Row Alternative

You may need a substitute because of shoulder pain, limited rotation, missing equipment or programming variety. A twisting seated band row adds rotational torque and specific scapular mechanics that aggravate impingement or post-op shoulders. Selecting an alternative lowers shear through the glenohumeral joint, preserves scapular retraction and lets you progress load or volume safely. For example, a chest-supported dumbbell row removes trunk rotation and increases mid-trap activation; cue: brace your chest and pull the elbow toward the hip to emphasize scapular retraction.

Band One Arm Twisting Seated Row FAQ

What muscles does Band One Arm Twisting Seated Row work?

The move primarily targets the rhomboids, middle and lower trapezius and posterior deltoid, with secondary load on the biceps and latissimus dorsi. The twisting component increases transverse-plane torque and emphasizes scapular retraction and posterior shoulder activation when you lead the pull with the elbow.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology