One-arm One-leg Row
Muscle Groups: Upper back, Lats
One-arm One-leg Row focuses on Upper back, Lats, with Biceps, Glutes, Abs, Forearm 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
Stand on one leg, holding a cable handle in the hand opposite your standing leg.
- 2
Hinge forward at your hips, extending your free leg straight back behind you while simultaneously extending the arm holding the cable forward and away from your body.
- 3
Drive through your standing foot to return to an upright position, simultaneously pulling the cable handle towards your torso and bringing your extended leg forward into a high-knee.
- 4
Complete all repetitions on one side, then switch to the other side.
Secondary Muscles
While One-arm One-leg Row primarily targets Upper back, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Glutes, Abs, Forearm . 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.
