1-arm Band Rotational Row w/Weight Shift
1-arm Band Rotational Row w/Weight Shift is a unilateral upper body and mobility exercise training the hip, shoulder, and thoracic spine across the sagittal and transverse planes, using Band.
- Laterality
- Unilateral
- Planes
- Sagittal · Transverse
- Equipment
- Band
- Primary joints
- Hip · Shoulder · Thoracic Spine
Demo video
01
How to perform it
- 1Stand in a staggered stance and perform a rotational row with one arm on a band while shifting your weight from the back to the front foot. The weight shift links lower body rotation with upper body pulling. Keep your hips driving the movement and let your thorax rotate to follow.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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