Single Arm Row

The single arm row is a simple way to build strength through your upper and middle back, one side at a time. It helps improve balance between sides and gives you more control over how you move.

Equipment Needed

• Dumbbell or similar weight
• Bench or sturdy chair (optional)

Muscle Groups Targeted

• Latissimus dorsi (back)
• Rhomboids
• Biceps
• Rear shoulders
• Core

How to Do a Single Arm Row

1. Place one hand and the same-side knee on a bench or support. Keep your other foot on the floor.
2. Hold the weight in your free hand with your arm extended.
3. Keep your back flat and your body steady.
4. Pull the weight toward your hip, driving your elbow back.
5. Lower it slowly and repeat before switching sides.

Tips for Success

• Pull your elbow back rather than lifting the weight with your hand.
• Keep your torso stable, avoid twisting as you row.
• Move in a controlled way, both up and down.
• If you don’t have a bench, use a chair, table, or any stable surface.
• If your shoulder, elbow, or back feels off, adjust early and focus on training around injury.

The single arm row builds strength and control through your back, one side at a time. It’s a practical way to improve posture and reduce imbalances.

When to Use This Exercise

This exercise works well in most upper-body and full-body routines. It pairs naturally with movements like the seated row and pressing exercises to build balanced strength.

Start with a weight you can control and focus on clean, steady reps rather than lifting as heavy as possible.

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