Elite Physique The New Science of Building a Better Body

One-Arm Row
HORIZONTAL PULL
The one-arm row is a foundational exercise for bodybuilders and athletes. The splitstance
position, paired with trunk support from the nonworking arm, allows heavy loads
to be used with minimal stress on the low back.
HOW TO DO IT
1. Grab a dumbbell or kettlebell in your left hand. Stand with your feet shoulder
width, then step your right leg forward about a meter. Push your hips back and
shift your trunk forward until it’s around 45 degrees relative to the floor. The
majority of your weight is on your right (front) leg. Your left arm is straight and
hanging down, palm facing in (see figure a). Place your right hand on the top of
your right thigh, and slightly arch your low back.
2. Bend your left elbow and pull the weight up until your left palm is near the side
of your torso (see figure b).
3. Slowly reverse the motion. Switch the weight to your right hand with your left leg
forward and repeat.
a
b
ADVANTAGE
This rowing variation can be used with heavy loads while minimally stressing the lumbar
spine.
COACHING CUE
For variety, hold your rowing hand in different positions from workout to workout or
month to month. Rotate between your palm facing in, facing forward, or facing back.
146