Back, Hyperstrike Exercise Videos, Shoulders

Single-Arm Lying Row

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


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.


  • 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.


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