Back
Single arm row
A stabilized variation designed to isolate the lats by removing momentum and supporting the torso.
How to perform.
Follow the sequence — setup is half the lift.
Set an adjustable bench to a 45-degree incline and stand behind it.
Rest your non-working forearm firmly on the top of the bench to support your chest and maintain a flat back.
Hold a dumbbell in your free hand with a neutral grip and let it hang straight down toward the floor.
Pull the dumbbell toward your hip by driving the elbow back while keeping it close to your side.
Squeeze your shoulder blade at the top of the movement without rotating your torso.
Lower the weight slowly under control until your arm is fully extended and you feel a stretch in your lat.
Complete all repetitions on one side before switching to the other.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling the weight toward the chest instead of the hip
- Rotating the hips or shoulders to create momentum
- Allowing the lower back to round during the lift
- Flaring the elbow out too wide from the body
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.