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Single Arm Rows

Learn how to properly perform the Single Arm Rows with this complete demonstration video.

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What is the Single Arm Rows?

The single arm rows is a compound exercise that primarily targets the back muscles, particularly the latissimus dorsi and rhomboids. This exercise helps improve core strength and stability while correcting muscle imbalances between the left and right sides of the body.

How to properly perform the Single Arm Rows

  1. Stand next to a bench or sturdy support and place one knee and hand on the bench, keeping your back parallel to the ground.
  2. Hold a dumbbell in your opposite hand, allowing it to hang straight down towards the ground.
  3. Engage your back muscles and pull the dumbbell up towards your hip, keeping your elbow close to your body and squeezing your shoulder blades together.
  4. Lower the dumbbell back down with control and repeat for the recommended number of repetitions.
  5. Switch sides and repeat the exercise with the other arm.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Other exercises for Back:

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