Single-arm row

This exercise gives the back muscles a good workout in a supportive, stable position. The broad back muscle (latissimus dorsi), posterior deltoid muscles and biceps are trained, while the forearm, scapula muscles and grip strength are also developed. The single-arm row is performed in a position that supports the lower back and is suitable for beginners and experts. The exercise is ideal for holding and pulling sports such as contact sports, rowing and kayaking because it makes you stronger. All you need is a sturdy knee-high bench and a dumbbell.

How

Place one knee and the hand of the supporting arm on the bench (torso should be horizontal). Place the other foot on the floor, slightly back and to the side for stability. Grab the dumbbell with your free hand and turn your palm toward the bench. Pull the dumbbell up to call height as the elbow slides to your side. Slowly lower the weight again until the arm is fully extended.

Do it well
Keep your back straight as you lift and look at a point on the ground 4 feet (1.2 m) in front of you.

Warning
Do not twist the trunk to swing the weight.

Variations

Light
Lie on your stomach on the bench if the kneeling position feels uncomfortable or unstable. Be careful not to arch your back while lifting.

Heavy
For an extra challenge, you can do the exercise standing with your feet shoulder-width apart and your knees slightly bent. Try a low pulley cable with no support for the other hand.