Back, Hyperstrike Exercise Videos, Shoulders

Single-Arm Row

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


The single arm row is a challenging exercise. You must stabilize your body and pull the cable back. This is a great exercise for rear delt development as well as core stability. You can also do this exercise with bands.


  • Seated with your legs slightly bent in front of you, hold the handle at abdominal level.
  • Keep your chest up and your trunk stabilized.
  • Pull the handle straight back toward your side, keeping the elbow close to your side.
  • Return slowly forward until your arm is straighten again.


  • Shrugging the shoulder
  • Tilting the body to one side
  • Leaning back excessively