Single Arm Row

Teaching points

• Place one knee and the same hand on a bench with the other foot on the floor and dumbbell in the other hand
  
  
• Lean forwards so that the spine is straight and appoximately parallel to the floor
  
  
• Pull the dumbbell upwards, towards your chest
  
  
• Do not allow excessive rotation of the back, or shoulder elevation
  
  
• Lower the dumbbell back to the starting position under control

Variations & progressions

• Perform without a bench with the feet wide apart, knees bent and hips flexed forwards. Maintain good alignment throughout

Muscles worked

• Latissimus Dorsi
  
  
• Rhomboids
  
  
• Biceps Brachii
  
  
• Trapezius

Alternative exercises

• Bent over row
  
  
• Seated row with a resistance band
  
  
• Seated row machine

Related injuries

• Postural Kyphosis