Back
Single Arm Row
A one arm row with your free hand braced, so you can pull heavy and train each side of your back on its own. It builds your lats and upper back.
- Works
- Lats, upper back, biceps, rear shoulders
- Equipment
- One dumbbell and a bench, chair or your knee to lean on
- Load
- Medium to heavy
How to do it
- 1Put one hand on a bench, chair or your front knee and hinge forward until your back is flat. Let the dumbbell hang under your shoulder, palm facing in.
- 2Pull the dumbbell up toward your hip, keeping your elbow close to your side.
- 3Pause for a second at the top and squeeze your back.
- 4Lower slowly until your arm is straight. Finish your reps, then switch sides.
Cues
- Pull your elbow toward your back pocket.
- Palm faces in the whole way.
- Pause at the top before you lower.
Common mistakes
- Twisting to lift it. If your chest opens to the side, the weight is too heavy. Keep your shoulders level with the floor.
- Rounding your back. Push into your support hand and keep your back flat from your hips to your head.
- Yanking the weight up. Start each rep by drawing your shoulder blade back, then bend your elbow. No jerking.
Grip options: Palm facing in is the standard grip and usually your strongest. Turning your palm forward (underhand) brings your biceps in more and keeps your elbow tighter to your side.
Easier
Go lighter, or rest your knee and hand on a bench so your back is fully supported.
Harder
Hold the pause at the top for 3 seconds, or take 3 seconds on the way down.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off per side.
What muscles do single arm dumbbell rows work?
Mostly your lats and upper back, with your biceps and rear shoulders helping. Your core works too, to stop your body from twisting as you pull.
