Omkin
App
CommonHorizontal Pull / Levers · Level 1 of 10 · variant

Single-Arm Band Row

Anchor a band at chest height. Row one hand to the ribs with the shoulder blade pulling back, keep the torso square and return slowly.

Omkin body map Front and back schematic with highlightable zones (data-zone). Inline it to highlight with the .on class. FRONT BACK
Zones worked: Lats, Rear delts, Mid traps, Shoulder blades, Forearms

The animation shows the main exercise (Resistance Band Row). This variant changes grip, stance or load.

Equipment
Resistance bands
Tier
Common · Level 1
Mastery XP
+60

How to unlock the next level

Ascension Mission: 3 sets x 12 reps per side with perfect form, achieved in 2 separate sessions.

Prescription in a normal session: 3 sets, 60s rest between sets.

Same-level alternatives

See the whole branch →

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