staggered stance

Single-Arm row

This rowing exercise isolates your upper back muscles, and the split stance recruits your core to stabilize your body. The single-arm focus helps to correct muscle imbalances caused by frequent sitting or reaching.

exercise profile

Equipment

Dumbbell

Primary muscle groups

Back, shoulders

Secondary muscle groups

Biceps, triceps, core

1 Stand with your feet shoulder-width apart and hold a dumbbell in your left hand. Step your left foot back into a staggered stance, and rise up onto the ball of your left foot. Hinge forwards at your hips and bend your right knee. Retract your shoulder blades.

2 Guided by your elbow, pull the dumbbell straight back and up, brushing your biceps along your torso, until the dumbbell is by your ribcage. Pause briefly at the top of the movement.

3 In a controlled manner, lower the dumbbell to the starting position. That is one rep. Repeat the row with this arm for the number of reps given in your workout.

4 Reverse your stance and perform the row with your right arm. Repeat with this arm for the number of reps given in your workout.

.

.

Harder variation

Add triceps kickback

To challenge your triceps, extend your arm straight back after step 2. Then reverse the movement and proceed to step 3.