Single Arm Row

Beginner Level of Difficulty

The single arm row is an upper body strength exercise that targets the mid back and rhomboids. This exercise is suitable for all fitness levels.


Picture of Back (middle)

Back (middle)

Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body.

Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Picture of Plyometric Box

Plyometric Box

Plyometric Boxes increase athletic ability concerning quick movements and explosiveness. They come in a variety of different heights (12"-48") and are usually made of metal or wood.

Exercise Instructions

single arm row - step 1

Step 1

Start with your feet slightly wider than shoulder width with one hand placed on a bench or box and the other holding the dumbbell.

single arm row - step 2

Step 2

Make sure your back is flat and your shoulder your rowing with is pulled back and set away from the ear.

single arm row - step 3

Step 3

Pull your elbow up until the dumbbell touches the side of the chest, lower back to the starting position and repeat.