One arm at a time to even out your back.
Keep your chest tall and don't let your torso twist toward the working arm.
Rowing the band with one arm at a time makes each side of your back do its own work, no hiding behind a stronger side, while the biceps assists the pull. The single-arm setup also adds a subtle anti-rotation demand, your torso wants to twist toward the band and your core has to refuse. It's the variation to reach for when your two-arm rows feel lopsided or one lat just doesn't fire like the other.
Two reasons, balance and range. Each side works alone so a strength gap can't hide, and one arm can travel through a slightly longer pull than two arms locked together. Most people find the mind-muscle connection sharper too.
No, that's the trap. Keep your chest square and shoulders level, letting only the arm and shoulder blade move. Resisting the twist is free core training baked into the row.
Your weaker side, then match those reps with the stronger arm. Starting weak-side-first ensures the lagging side gets your freshest effort every session.
