How to Do a One-Arm Row: Step-By-Step & Video
One-Arm Row engages far more than just your arm. The One Arm-Row works your entire back, shoulders as well as your arms.
One-Arm Row Modifications
Based on your Fitness Level
- Beginner, Intermediate, & Expert: All levels will want to use dumbbells. For each fitness level you will want to pick a weight that Is challenging but allows you to finish each set.
Step-By-Step Instructions to Complete a One-Arm Row:
- Put your left knee on a bench, table, or chair and grab the far side with your left hand.
- Then bend over so your upper body is parallel with the ground.
- Reach down and pick up the dumbbell in your right hand, (palm facing you). Then hold it with your arm extending, keeping your back straight.
- Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift.
- At the top of the movement, squeeze your shoulder and back muscles.
- Lower the dumbbell slowly until your arm is fully extended again.
This is a single One-Arm Row. Do all reps on your right side, then switch and complete this same movement on your left-side.
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WANT TO TRY MORE ARM EXERCISES LIKE THE One-Arm Row? CHECK OUT A FEW OF MY FAVORITES!
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- Sweet & Sour Salmon with Rice
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