One-Arm Row

Movement Library · Mid-back, lats · Major movement

The setup

One hand on a bench for support, opposite foot slightly back. Back flat, chest facing the floor. Brace your core before the first rep.

The movement

Pull your elbow back toward your hip, not up toward your neck. Squeeze the shoulder blade at the top for one second, then lower slowly. Tempo: 1 up, 1 second squeeze, 3 down.

Check yourself

• Shoulder shrugging toward the ear? Too heavy.
• Torso rotating to help the pull? Too heavy.
• Key cue: pull the elbow toward the back pocket.

Weight: Beginner 5 to 8 kg (10 to 18 lb) · Intermediate 10 to 16 kg (22 to 35 lb) · Advanced 18 to 26+ kg (40 to 58+ lb)

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