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One-arm Row

Target Muscles

Latissimus dorsi, trapezius, rhomboids, infraspinatus, teres major and minor.
Also used Biceps, posterior deltoids.

Starting Position

  • Hold a dumbbell in your right hand, palm facing your body.
  • Bend forwards from the hips, placing your
    left hand and knee on a bench to stabilise yourself. Your back should be flat and almost horizontal and your right arm fully extended.

The Movement

  • Pull the dumbbell up towards your waist, drawing your elbow back as far as it can go. Keep the dumbbell close to your body.
  • Allow the dumbbell to touch your rib cage lightly. Pause for a count of one; then slowly lower the dumbbell until your arm is fully extended.
  • After completing the required number of repetitions, perform the exercise with your left arm.


  • Keep your lower back flat and still- do not
    twist your trunk.
  • Make sure you row the dumbbell to the side of your rib cage - do not pull the dumbbell up to your shoulder.

Exercises for your Back Workouts.

Lat Pull-down.


One-arm Row.

Seated Cable Row.

Bent-over Barbell Row.

Straight-arm Pull-downs.

Dumbbell Shrug.

Back Extention on the Floor.

Back Extention with Swiss Ball.

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