Single Arm Row

Alternatives

• Resistance Band Single Arm Row
• Paused Single Arm Row
• Dead Stop Single Arm Row

Summary

The single arm row is a classic back exercise that allows for focused lat engagement, improved mind-muscle connection, and identification of side-to-side imbalances.

Benefits of the Single Arm Row

• Targets each side of the back independently
• Improves posture and scapular control
• Allows greater range of motion than bilateral rows
• Engages core for stability
• Easy to progress with heavier weight or variations

Single Arm Row Muscles Worked

• Primary: Latissimus Dorsi, Rhomboids, Trapezius
• Secondary: Biceps, Rear Deltoids, Core

Instructions

1. Place one knee and hand on a bench for support
2. Hold a dumbbell or kettlebell in the opposite hand
3. Keep your spine neutral and core braced
4. Row the weight toward your waist by pulling the elbow back
5. Squeeze the shoulder blade at the top
6. Lower the weight slowly and fully extend the arm
7. Repeat for the desired reps, then switch sides

Common Mistakes

1. Twisting the torso to lift the weight
2. Using momentum instead of controlled movement
3. Letting the shoulder shrug upward
4. Not fully extending the arm at the bottom
5. Failing to engage the core throughout the set