Resistance Band Squat with Single-Arm Row
The single-arm squat row with a flat loop band, no handle: squat with the arm reaching forward, then stand and row the loop to the ribs.
How to do it
Setup
Facing a flat loop band anchored at about waist height, its end in one hand, feet shoulder-width.
Steps
- Drop into the squat with the arm long and the loop taut.
- Rise and pull the loop to the ribs as the legs straighten.
- Let the arm travel forward again on the way down.
Common mistakes
Loop slipping in the hand: take a secure hold before the set; a flat band has no handle. Shoulders turning toward the rowing side: square them to the anchor. Heels lifting in the squat: sit back until the weight rests mid-foot.
Breathing
Inhale squatting, exhale standing and rowing.
