How to do a Balancing Single Arm Row

By: Chris Freytag, CPT

Chris Freytag demonstrating a Balancing Single Arm Row

The Balancing Single Arm Row combines a dumbbell and a bit of yoga to work the back, shoulders and arms. It requires core strength and stability as well to maintain proper form. We love this total body exercise because it works muscles that tend to get neglected and therefore is a good way to counter the exercises that work the chest and front shoulders, such as the bench press. Having balanced strength throughout the body helps reduce the risk of injury.

Learning how to do a Balancing Single Arm Row is a great exercise for improving posture. In the days where technology is a constant in most of our lives, we often find ourselves habitually vulnerable for bad posture. Incorporating more back-strengthening—as well as core-strengthening—exercises will help combat this nasty habit!

You will need dumbbells for this exercise. Choose a weight that is appropriate for your strength. Increase if you don’t feel the challenge and decrease if you’re unable to maintain proper form or are feeling fatigued. Before you get started, here are some tips to help you perfect the Balancing Single Arm Row: Position the dumbbell directly beneath shoulder with your arm outstretched. Your spine should be neutral. Keep your shoulders squared and avoid twisting your hips. Keep your elbow tucked close to your body.

Looking for other Arm Row exercises? Try the Standard Single Arm Row and Reverse Grip Double Arm Row to continue toning the back and arms!

1) Bring your weight to right foot, extend the left leg long behind you and hold the dumbbells in left hand.

2) Bring left elbow straight back pulling dumbbells to hipbone. Slowly lower arm to long position.  Continue for desired number of reps and switch sides.

Targets: hamstrings, glutes, back, triceps

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