Standing · Upper back
Standing One-Arm Row
Works one side of the back at a time, with your free hand on a chair for support.
How to do it
- Stand next to a sturdy chair. Step your left foot forward and place the middle of the EZband under it.
- Rest your left hand on the chair back for support and hinge slightly forward.
- Hold the band in your right hand with your arm hanging down.
- Pull your right elbow back along your side toward your hip.
- Pause, then lower slowly.
- Do 8–10 reps, then switch sides.
Form tips
- Keep your hips and shoulders square — don't twist.
- Squeeze the shoulder blade back and down at the top.
- Keep your wrist straight.
Using your EZband
Band under the front foot, held in the working hand. Shorten your grip for more resistance.
Beginner modifications
- Do it seated, with the band under the foot on the same side.
- Stand upright with no hinge.
Safety notes
- Keep a steady hand on the chair throughout.
- Stop if you feel pain in the low back.
MyEZfit content is educational only and is not medical advice. Stop if something hurts, and check with your clinician before starting a new exercise routine.