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One Arm Row

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One arm Row

rimary Muscles:
Latissimus Dorsi (Lats)

onearm muscles

Rhomboids, Teres Major, Trapezius, Biceps Brachii

Difficulty Level: (3/10)   

scale 2

10-15 Reps - General toning 


  • Position yourself so that one knee and hand is on a bench or chair.
  • Place a dumbbell in the free hand and ensure your other leg is outstretched in contact with the floor 
  • Bend forward keeping your back level with the ground.
  • Keep your non-working hand on the bench for support.
  • Start with the weight down by your side keeping your palm facing your body.
  • Steadily lift the dumbbell by your side bringing your elbow past the back
  • Slowly lower the dumbbell back to the starting position.
Teaching Points 
  • Keep the back straight and avoid dropping your shoulder before lifing the weight
  • Keep each repetition under control at all times.
  • Do not lock the elbow between each repetition
  • Keep the head in line with the spine
  • Exhale and you pull the weight towards you and inhale as you lower the dumbbell to the floor.
  • Engage the stomach muscles throughout
  • Decrease the weight 
  • Decrease range of movement 
  • Use a heavier weight