One-arm weight row

Muscles

• Rhomboid major
• Middle trapezius
• Lower trapezius
• Biceps brachii (short head)
• Brachialis
• Brachioradialis

Technique

1. Place one knee and hand on a bench or lean on one leg, to make your back almost parallel to the ground.
2. Hold a weight in the opposite hand, allowing it to hang straight down towards the floor.
3. Pull the weight upward, keeping your elbow close to your body and squeezing your shoulder blades.
4. Lower the weight back down until your arm is fully extended, maintaining control throughout.

Form tips

1. Keep your back straight and avoid arching or rounding it during the movement.
2. Engage your core muscles to stabilize your body throughout the exercise.
3. Focus on pulling the weight using your back muscles, not just your arm strength.
4. Control the descent of the weight, resisting the urge to let it drop quickly.

Similar Exercises

• Lying incline dumbbell row
• Dumbbell fly
• Concentration curl
• Single kettlebell hammer curl
• Lateral sled pull