Mini Loop Band Kneeling Row
Unilateral horizontal pull using a mini loop band in half-kneeling position targets lats and mid back to build upper body strength and posture while engaging core for stability.
About Exercise
Equipment
Loop Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Abs, Obliques
Accessory Muscles
Glutes, Hamstrings
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
8/10Mid Traps
Shoulders
6/10Rear Delts
Biceps
5/10Abs
3/10Rectus Abdominis, Transverse Abdominis
Obliques
3/10External Obliques
Glutes
2/10Hamstrings
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Kneel on one knee with opposite foot flat ahead, forming 90-degree angles at knees. Loop mini band around front foot arch and grasp with same-side hand, arm extended.
- Engage core and keep torso upright.
- Drive elbow back to retract shoulder blade.
- Pull band toward hip until fist aligns with torso.
- Squeeze back muscles at peak contraction.
- Slowly extend arm to start position, maintaining control.
Coaching Tips
Form Cues
- Squeeze shoulder blades together
- Drive elbow to ribcage
- Keep hips square
- Maintain flat back
Breathing
Inhale during release; exhale as you pull and brace core throughout.
Tempo
2-1-2
Range of Motion
From full arm extension to elbow bent with fist by hip, keeping shoulder blade retracted without forward lean.
Safety
Safety Notes
- Pad knee for comfort
- Choose appropriate band resistance
- Avoid if acute back pain present
- Control band to prevent forward pull
Spotting
No spotting needed; use lighter band if balance issues arise.
Common Mistakes
- Rounding back under tension
- Shrugging shoulders
- Pulling with arm only
- Letting band snap back
When to Avoid
- Acute lower back pain
- Knee injuries
Flexibility Needed
- Adequate knee flexion
- Shoulder extension range
Build Up First
- Basic pulling form
- Core stability competency
Also known as
Half-Kneeling Single-Arm Row, Kneeling Band Row, Single-Arm Kneeling Band Pull
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