Single Arm Row

Video coming soon...

The single arm row is a bodyweight exercise that primarily targets the upper back muscles.

By using only one arm, the workout engages the muscles on the side being worked.

It is an effective exercise for building strength and improving posture.

While other muscles like the biceps and shoulders are involved, the focus remains on the upper back.

Stand with your feet shoulder-width apart, knees slightly bent, and a dumbbell in your right hand, palm facing in.
Lean forward from your hips, keeping your back straight and your left hand resting on your left thigh.
Extend your right arm straight down towards the floor, allowing the dumbbell to hang at arm’s length.
Engage your core and pull the dumbbell up towards your chest, keeping your elbow close to your body and your back flat.
Squeeze your shoulder blades together at the top of the movement, feeling the contraction in your back muscles.
Lower the dumbbell back down to the starting position in a controlled manner, fully extending your arm.
Repeat the movement for the desired number of repetitions, then switch sides to work the left arm.

Focus on maintaining a neutral spine throughout the entire Single arm row exercise. Imagine a straight line from the top of your head to your tailbone, engaging your core to support your back and prevent any excessive rounding or arching.
Start with a weight that challenges you, but allows you to maintain proper form. Remember, it’s better to start lighter and gradually increase the weight as you become more comfortable and confident in the movement.
As you pull the weight towards your body, squeeze your shoulder blades together, emphasizing the contraction in your upper back muscles. Imagine trying to hold a pencil between your shoulder blades to really engage those muscles.
Keep your elbow close to your body as you pull the weight up, avoiding any excessive swinging or twisting. This will ensure that your upper back muscles are doing the majority of the work, rather than relying on momentum or other muscle groups.
Control the movement on the way down as well, resisting the weight and feeling a gentle stretch in your upper back. This eccentric phase of the exercise is just as important as the concentric phase, so don’t rush it!