How to do an one-arm row
Hinge forward with one hand braced, the weight hanging below.
- Pull the weight up toward your hip.
- Squeeze your shoulder blade back at the top.
- Lower slowly. Switch sides.
What it works
You should feel it in your upper back and lats. Strength move, medium level, for the back and arms.
- Coach's cue
- Elbow to the hip pocket
- In a Medium session
- 3 × 10 each side
- Equipment
- Dumbbells, kettlebell, jug or backpack
- Level
- Medium
- Type
- Strength
- Works
- back, arms
Moves like this
Glute bridgeEasy · no gearPush-upMedium · no gearIncline push-upEasy · a chair, bench or step or boxChair dipMedium · a chair or benchDead bugEasy · no gearBird dogEasy · no gearDumbbell bench pressMedium · dumbbells, benchFloor pressMedium · dumbbells or kettlebellCable rowMedium · pulley machineDead hangMedium · pull-up barWall push-upEasy · a wallDiamond push-upHard · no gearPike push-upHard · no gearArnold pressMedium · dumbbellsBand chest pressEasy · bandsOverhead triceps extensionMedium · dumbbells, kettlebell or bandsTriceps pushdownEasy · pulley machine or bandsBiceps curlEasy · dumbbells, kettlebell, bands, barbell, jug or pulley machineHammer curlMedium · dumbbellsStrap curlMedium · suspension straps
In the app, every session fits your time, your gear and your level.
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