How To Do One Arm Rows With Free Weights Video

Using free weights is a safe way to tone and build your muscles. Learn how to do one arm rows with free weights in this exercise video from a fitness instructor.

Take Action

Wide stable stance
Knee inline with ankle
Bring down weight diagonally
Bring weight up to torso
10 to 15 reps
3 sets

About this Author

Carol Childers has been a physical fitness trainer for twenty three years. She is experienced in yoga, pilates, sports conditioning, core strength training and nutrition. She currently works with clients all over the country.

In one arm row, the goal of the exercise is to work posterior delt, rhomboids, and lats. So it's just kind of like you're starting a lawn mower. That's how I like to refer to it. But make sure you got a good, wide, stable stance here with your legs, knee in line with the ankle. Don't shoot the knee forward in front of the toe. We're going to bring it down slightly on the diagonal, and our goal is to inhale and exhale and drive that elbow right up to the side [DEMONSTRATION] to where we feel contraction back here. We don't want to feel the shoulder try to compress to the ear. We want to leave that nice and flat. So inhale and boom, right there, put it right back here, control it down. You're working against gravity here so it's a great exercise, making sure your hand is above the knee joint on the supporting leg, working 10 to 15 reps, three sets on each side.

How to Do One Arm Rows With Free Weights Video

Take Action

About this Author

Member Comments