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 with a slight bend in the knee, holding a dumbbell in the opposite hand.
- 2
Hinge forward at your hips, keeping your back straight, and extend your free leg straight back for balance.
- 3
Let the dumbbell hang directly below your shoulder, with your arm fully extended towards the floor.
- 4
Pull the dumbbell up towards your rib cage, squeezing your shoulder blade and keeping your elbow close to your body.
- 5
Slowly lower the dumbbell back to the starting position with control, fully extending your arm.
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.
