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One Arm Row

Exercise Profile

Body PartBack
Primary MusclesInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Secondary MusclesBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Introduction to the One Arm Row

The One Arm Row is a strength training exercise that primarily targets the muscles in the back, but also works the biceps and shoulders, contributing to improved posture and upper body strength. It's suitable for individuals at any fitness level, from beginners to advanced athletes, due to its adjustable resistance level. This exercise is particularly beneficial for those seeking to enhance their upper body strength, improve muscular balance, and promote better postural alignment.

Performing the: A Step-by-Step Tutorial One Arm Row

  • Keep your back straight and parallel to the floor, allowing your right arm to hang down and fully extend.
  • Pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso still.
  • Hold for a moment at the top of the movement, squeezing your back muscles.
  • Slowly lower the dumbbell back to the starting position, repeating the exercise for your desired number of repetitions before switching to the other side.

Tips for Performing One Arm Row

  • **Use Appropriate Weight**: Choose a weight that allows you to complete the exercise with good form but is still challenging. If the weight is too heavy, it can lead to improper form and potential injuries. Conversely, if it's too light, you won't get the full benefits of the exercise.
  • **Control Your Movement**: Avoid jerky or fast movements. The key to this exercise is controlled, smooth movements. Rushing through the exercise or using momentum to lift the weight rather than your muscles can lead to less effective results and potential injuries.
  • **Keep Your Core Engaged**: During the exercise, make sure to keep your core engaged. This not only helps to stabilize your body,

One Arm Row FAQs

Can beginners do the One Arm Row?

Yes, beginners can do the One Arm Row exercise. However, it's important to start with a light weight to ensure proper form and prevent injury. Gradually increase the weight as strength and technique improve. It's also beneficial to have a trainer or experienced individual present to guide and monitor the form during the initial stages.

What are common variations of the One Arm Row?

  • The Resistance Band One Arm Row requires standing on a resistance band and pulling it upwards with one hand, mimicking the motion of a traditional row.
  • The Incline Bench One Arm Row is done by laying chest-down on an incline bench and lifting a dumbbell with one hand, keeping the elbow close to the body.
  • The Kettlebell One Arm Row uses a kettlebell instead of a dumbbell for added grip strength and balance challenge.
  • The TRX One Arm Row involves using a suspension trainer, where you pull your body up towards the handles with one arm while keeping your body straight.

What are good complementing exercises for the One Arm Row?

  • Pull-ups are another exercise that complements One Arm Rows because they both target the latissimus dorsi, the largest muscle in the upper body, which can enhance upper body strength and stability.
  • The Dumbbell Bench Press is an effective complementary exercise to One Arm Rows as it works on the pectoral muscles and triceps, providing a balance to the back and bicep work done in the One Arm Rows.

Related keywords for One Arm Row

  • Dumbbell One Arm Row
  • Back Exercise with Dumbbell
  • Single Arm Dumbbell Row
  • Strength Training for Back
  • One Arm Row Back Workout
  • Dumbbell Rowing Exercise
  • Upper Back Exercise with Dumbbell
  • One Arm Dumbbell Back Exercise
  • Weightlifting for Back Muscles
  • One-Handed Dumbbell Row Exercise