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The Single Arm Row is an upper body exercise that primarily targets the middle back, but also works the biceps, lats and shoulders. This is a compound exercise which is well suited to beginner lifters.




  • Place a dumbbell on the left side of a flat bench. Stand so that the bench is on your right hand side and place your right knee on the bench. Bend down and place your right hand on the bench for support.
  • Use your left hand to pick up the dumbbell. Make sure your back is flat, not arched.
  • Pull the dumbbell up towards your hip, keeping your upper arm close to your body. Focus on pulling the weight up by contracting your back muscles rather than using your arms. Slowly lower the dumbbell and repeat.

Back Muscle Diagram.

Back Muscles