Single Arm Row AKA Dumbbell One Arm Rows or One-Arm Rows are among the best back exercises. They are most commonly done by placing one knee on a bench to support you, but I don’t don’t think that’s best. As with all exercises, using as much of your body as possible is best. Using the bench is decreasing the effectiveness of the exercise. To read more about my views on ranking exercises and see more great exercises like the Single Arm Row, go to List of Exercises by Body Part. Remember, an exercise is only as good as the workout program it is part of. Make sure you check out Best Exercises Programs.
Muscles Used
The Single-Arm Row uses many muscles of the upper body, but the main focus is on the latissimus dorsi (lats), teres major and minor, infraspinatus, and low back (if not using a bench for support) and the biceps. Click on image to view it larger.
Description
- Hold a weight in one hand
- Place the opposite leg forward
- If necessary, place the weightless hand on a bench or chair back
- Inhale as you slowly pull the weight toward your torso
- Inhale as you return to the starting position.
- Repeat for the desired amount of repetitions or until fatigued
- Change hands to work the other side
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Alternative/Similar Exercises
Note: One exercise alone is not sufficient for any goal. All exercises should be part of a comprehensive exercise program. Also, see my list of exercises for more.