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Seated Rows: One Arm

Muscles worked: Mid back especially towards the outside of the back and some biceps

  • This exercise is a variation of the seated row allowing you to focus on one side at a time. 

  • Attach the wide neutral bar to the seated row bench.  Sit down on the bench and put the opposite foot up as the hand you are using. 

  • Grab the bar by the handle with your palm face down. 

  • As you pull on the handle twist your forearm so that your hand will be palm faming inward (thumb up) as shown in the middle position. 

  • Pull the handle back as far as you can.  Exhale as you pull and inhale as you return to the start position. 

  • Do all of the repetitions on arm then switch hands and feet positions as well and repeat on the other side.