Single-Arm Row

How to Left Arm Row

Primary Muscles: Upper Body,  Back

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Stand hinged over at the waist with your right knee on the bench, and right arm grasping the top of the bench. Hold a dumbbell in your left hand and extend your arm toward the ground.

2. Slide your shoulder blade back and then drive your elbow toward the ceiling, pulling the weight up to the side of your rib cage.

3. Pause at the top, and lower the weight back down to the starting position. Repeat the movement for the specified amount of time or repetitions.

4. You should feel this exercise working your back and posterior shoulder muscles.    

Alternative Exercises:

3-Point Row • 1-Arm Bent-Over Row

How to Right Arm Row

Primary Muscles: Upper Body,  Back

Equipment: Dumbbell

Trainer: Ashley Steele

Steps:

1. Stand hinged over at the waist with your left knee on the bench, and left arm grasping the top of the bench. Hold a dumbbell in your right hand and extend your arm toward the ground.

2. Slide your shoulder blade back and then drive your elbow toward the ceiling, pulling the weight up to the side of your rib cage.

3. Pause at the top, and lower the weight back down to the starting position. Repeat the movement for the specified amount of time or repetitions.

4. You should feel this exercise working your back and posterior shoulder muscles. 

Alternative Exercises:

Pullover • Rear Delt Raise