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Home > Fitness & Training > Free Weights Exercises > Single Arm Row

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


Alternative exercises


Related injuries


 

 

 

 

 


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