Single Arm Row

The single arm row works the muscles around the shoulder blades. Really focus on using the shoulder blade to initiate the upwards movement.

Teaching points

  • Place one knee and the same hand on a bench with the other foot on the floor and dumbbell in the other hand.
  • Lean forwards so that the spine is straight and appoximately parallel to the floor.
  • Pull the dumbbell upwards, towards your chest.
  • Do not allow excessive rotation of the back, or shoulder elevation.
  • Lower the dumbbell back to the starting position under control.

Variations & progressions

  • Perform without a bench with the feet wide apart, knees bent and hips flexed forwards.
  • Maintain good alignment throughout.

Muscles worked

Alternative exercises