One-arm One-leg Row
Muscle Groups: Lats, Traps
One-arm One-leg Row focuses on Lats, Traps, with Biceps, Lower Back, Shoulders, Glutes, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform One-arm One-leg Row with proper form and technique.
- 1
Start by standing on one leg, hinge at your hips, and bend slightly at the knees for stability. Hold a dumbbell in the opposite hand, letting it hang towards the floor.
- 2
Engage your core and pull the dumbbell toward your ribcage, keeping your elbow close to your body and squeezing your shoulder blades together.
- 3
Slowly lower the dumbbell back to the starting position, maintaining balance on the standing leg.
Tips for Success
These tips will help you perform One-arm One-leg Row safely and effectively while maintaining proper form.
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Keep your back straight throughout the movement to avoid strain.
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Don't let your shoulder rise towards your ear when pulling the dumbbell; keep it relaxed and down.
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If you lose balance, reduce the weight or perform the exercise with both feet on the ground.
Secondary Muscles
While One-arm One-leg Row primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Lower Back, Shoulders, Glutes, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed One-arm One-leg Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as One-arm One-leg Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
