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The single arm row is an upper body exercise that uses dumbbells to strengthen your upper back and shoulder. If you are looking to shape and tone your back and shoulders, a simple set of dumbbells can get the job done!
Whether you do it from a standing position (as shown) or kneeling on a bench, the single arm row is a great move for isolating those hard-to-reach muscle groups and shaping your upper back to be both strong and beautiful.
Beyond vanity reasons, building strength in your upper back is important in a very practical way, too. It’s called posture! Standing tall with your shoulders back and your spine tall happens more naturally when you have been practicing strength training for those upper back muscles.
A stable upper back improves posture and stability while promoting a more youthful appearance—and single arm rows can help!
Table of Contents
Single Arm Row Exercise Instructions
Here’s how to do the single arm row exercise:
- Stand in split stance with your right foot forward and the dumbbell in left arm.
- Slightly hinge over from your hip flexors keeping your abdominals engaged to protect your low back.
- Pull the elbow straight back past your hip (keep arms close to the body—don’t let your elbow wing out.)
- Engage and squeeze your back muscles then lower the dumbbell back to start position with control.
- Perform desired number of reps and repeat on the other side.
A few tips to keep in mind: Be sure to keep your abs pulled in tight and your back in a straight line. Pull the dumbbells toward your lower rib cage or hip bones and move slowly—go for muscle versus momentum.
Targets: back, arms, shoulders
Common Mistakes
To get the most out of single arm rows (and avoid injury) try to avoid these common mistakes:
- Pulling the weight too high: You don’t want to end up shrugging your shoulders. Think of pulling the weight toward your pockets, rather than high up on the rib cage.
- Using the wrong size weight: If you use a weight that’s too heavy, you won’t be able to pull your shoulder blades back, which ends up working your biceps more than your back muscles.
- Using too much momentum: When this happens, you end up swinging the weight instead of using controlled movements.
- Rounding your shoulders: Be sure to keep your back in a straight line.
FAQs
For single arm rows, all you need are dumbbells! Start with lighter weights if you are just beginning, and gradually increase as you become more comfortable.
Yes! Single arm rows can help improve posture by strengthening your upper back muscles.
If you have back pain, you should avoid doing single arm rows if until you speak with your doctor.
