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Single Arm D.B. Row

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Single arm rows target the upper back, traps, and rhomboids. Secondary movers include the biceps, forearms, lower back, serratus and oblique muscles. Start with one knee and the same side hand on a bench while holding weight in opposite hand. Take a wide stance with other leg while keeping toe pointed straight ahead which will support the lower back as well as minimize rotation in the spine through the lift. Pull weight from hanging plumb from shoulder to outside the chest and squeeze the shoulder blade. Return the weight to full hang slowly then repeat.


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