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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Mini Loop Band Plank Row
Loop Bands
Lats, Abs
Resistance Band Squat Hold Row
Loop Bands
Quads, Lats
Resistance Band Chin-Up
Pull-up Bar, Loop Bands
Lats, Biceps
Resistance Band Hammer-Grip Pull-Up
Pull-up Bar, Loop Bands
Lats, Biceps
Resistance Band Pull-Up
Pull-up Bar, Loop Bands
Lats, Biceps
Mini Loop Band Kneeling Bicep Curl
Loop Bands
Biceps
Mini Loop Band Single-Leg RDL with Row
Loop Bands
Hamstrings, Glutes
Resistance Band Bent Over Row
Bands
Lats, Traps
Resistance Band Row
Bands
Lats, Traps
Resistance Band Seated Row
Bands
Lats, Traps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
