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Technique

  1. Row with one arm, driving the elbow back and aiming to get your pulling hand to your torso.
  2. Try to resist twisting your body: aim to keep it “square”, facing up.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Rotator cuff
  • Back
  • Shoulders
  • Triceps
  • Biceps
  • Forearms

Secondary

  • Obliques
  • Spine
  • Neck
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Latissimus dorsi
  • Rhomboid major
  • Triceps brachii (long head)
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius

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Equipment

Rings
Rings
Dip station
Dip station
Parallel bars
Parallel bars
Suspension straps (TRX)
Suspension straps (TRX)
Row bar
Row bar

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Appears in

Joint movements
Elbowflexion
Shoulderretractionextension backward
trains stretches

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Regressions

e016

Incline one-arm row

Intermediate
e0bl

Straddle one-arm row

Advanced
e0q9

Incline straddle one-arm row

Intermediate
e01n

Archer row

Intermediate
e05l

Incline row

Beginner
e0do

Wide row

Intermediate
e1b1

Weighted horizontal row

Intermediate
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.