Seated Rows: One Arm

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


The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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