Back, Hyperstrike Exercise Videos, Shoulders

Single-Arm Lying Row

Single-Arm Lying Row
23 Aug
Muscle Groups
  • Back
  • Shoulders
Purposes
  • Latissimus dorsi (“Wing” muscles) strength
  • Upper back strength
  • Rear deltoid strength
  • Biceps strength

Overview

The single arm lying row can be performed on a bench or a ball. The movement works your upper back as well as your core. The muscles of your upper back are important for posture, especially for people that sit at a computer all day. An added benefit of all pulling exercises is they also work your grip.

Description

  • On a bench, lie on your stomach, face down (you may use a towel to place your forehead on).
  • Holding a dumbbell in one hand, pull it straight up to the side.
  • Return slowly to the floor.

Mistakes

  • Cocking the head up
  • Shrugging the shoulders up as you pull the dumbbell
  • Bending the wrists as you pull the dumbbell
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