Primary muscles worked: latissimus dorsi (lats), rhomboids
Secondary muscles worked: trapezius, erector spinae, rotator cuff, posterior deltoids, biceps, obliques
Starting position (Photo 1): Grasp the handle of a resistance band or pulley cable machine in the left hand, lean forward slightly and place your free hand on your right knee as shown. Throughout the exercise, engage the abdominal muscles to help stabilize the spine, and do not round the back or allow your torso to rotate.
Strengthening phase (Photo 2): Slowly pull toward the midsection while keeping the arm from swinging out to the side. Go through the fullest range of motion possible while maintaining good form. Pause for a second or two and then slowly return to starting position. Repeat with other arm.
Tips
Safety should be your first priority when working out. If you have an existing medical condition, injury or joint problems, or are unaccustomed to physical activity, then it is always best to get clearance from your doctor before beginning a new routine.
For variety you can perform the one-arm row by using a dumbbell or health club equipment designed specifically for doing rows. Typically, equipment will be labeled with a description of how to perform the exercise.
If your find that your back begins to round as you bend forward, then this is most commonly due to hamstring and/or low back inflexibility. In this case you can try bending the knees a bit more or limit the distance that you allow the upper body to move forward. If this does not correct the problem, then it is best to omit the standing row or if possible, opt for a torso-supported seated-row machine instead.
As with most exercises, there are multiple variations of the row. Changes to grip and arm/body positioning can be applied to work muscles differently. If unsure, seek the advice of a professional or use a spotter who has experience with strength training and proper form to help guide you.
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