Technique
- Place your body at an angle; the more vertical, the easier it will be.
- Row with one arm, driving the elbow back and aiming to get your pulling hand to your torso.
- Lower down with control.
Form tips
- Avoid twisting your body: aim to keep it “square”, facing forward.
Logging: Repetitions done on one side.
Muscles
Strength
Primary
- Rotator cuff
- Back
- Shoulders
- Triceps
- Biceps
- Forearms
- Obliques
- Spine
Secondary
- Neck
Individual muscles
Individual muscles
- Teres minor
- Teres major
- Posterior deltoid
- Middle trapezius
- Latissimus dorsi
- Rhomboid major
- Triceps brachii (long head)
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Lower trapezius
Equipment
Appears in
Joint movements
Progressions
One-arm row
Elite
Straddle one-arm row
Advanced
Regressions
Incline straddle one-arm row
Intermediate
View Similar Exercises
View Similar Exercises
Archer row
Intermediate
Weighted horizontal row
Intermediate
Decline row
Intermediate
Wide row
Intermediate
Supinated grip horizontal row
Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.