One Arm Back Row: Perfect Exercise For a Ripped Upper Back

The One arm back row is the perfect exercise to get a more extensive, muscular upper body without even using weights. The one-arm back row is great because you only use one arm while doing the exercise, which means all your muscles on the opposite side of your working arm will have to help. This article examines the benefits of the one-arm back row, its anatomy, and function. Find out why it can be an essential exercise in your strength training routine.

History of One Arm Back Row

There’s a reason bodybuilders like Arnold Schwarzenegger and powerlifters like Janae Kroczaleski like a one-arm row. This back exercise is incredibly effective at building muscle in the lats, upper and lower back biceps, and traps. The movement requires you to pull weight from your hip using your arm. The weight is kept out in front of you throughout the entire movement. This allows for better recruitment of your muscles and greater overall stimulation. A one-arm row is also an exercise that can be done almost anywhere. It doesn’t require any equipment at all! That makes it perfect for those who want to build muscle but don’t have access to a gym or don’t want to pay for a membership just yet.

Woman One Arm Back Row

Muscles Worked in One Arm Back Row

The one-arm back row is an excellent exercise for your back, shoulders, and biceps. It can also be used as a warm-up for other exercises like squats or deadlifts. The movement works your back muscles, primarily the latissimus dorsi. These big muscles run from your lower back to your armpit. Your shoulders also get worked during this exercise. The deltoids are responsible for moving your arms away from your body and pulling them back in towards the midline of your body. The biceps is another muscle group that gets worked during one arm back rows. The biceps flexes at the elbow to bend it forward and then extend it backward.


One arm back row is an exercise that strengthens the upper back, shoulders, and arms. It also improves the ability to move your arms in different directions. To do a one-arm back row, you will need a dumbbell or other weight that is light enough to lift with one arm. Regardless of your choice, it’s essential to start with a weight that you can easily handle and then increase it as you get more comfortable with the exercise. Here’s how:

1. Stand facing away from the bench and place one foot on the platform behind you. Make sure your heels are together, and your toes are pointed out slightly.

2. Lift your free arm, so it’s parallel to the floor, then bend at the elbow and grab hold of the barbell or dumbbells (if you’re using those). Your chest should be up, shoulders back, and abs tight—a good position for any back exercise like this!

3. Slowly lower yourself until your forearm is in line with your shoulder, then raise yourself back by straightening your arm; repeat for 10-12 reps before switching sides!


This exercise requires one dumbbell, which can be held with either one or two hands. The practice involves raising the opposite arm and leg at the same time. This can be done while standing or lying on a bench or other raised platform. The goal is to increase both limbs straight to the side, parallel to the floor.

pushups dumbbell row weightlifting

SEE MORE: Hormone Weight Loss Solution

Alternative Exercises for One Arm Back Row

Seated Cable Rows:

This exercise is a great way to build back muscles. You can perform this exercise with a barbell or dumbbell.

2 V Pulldown:

 This exercise targets the upper back and the lats, making it one of the best exercises for beginners. You can perform this exercise with a machine or without one.

Standing One-Arm Cable Row:

This exercise targets your upper back and biceps, making it one of the best exercises for beginners. You can perform this exercise with a machine or without one.

Dumbbell Floor Row (One Arm Row Without Bench):

 This exercise targets your upper back and biceps, making it one of the best exercises for beginners. You can perform this exercise with dumbbells or without them.

Incline Dumbbell Row:

 This exercise targets your upper back, making it one of the best exercises for beginners. You can perform this exercise with dumbbells or without them.

Bent Over Row:

The bent-over row is a compound movement that works the back, biceps, and forearms. It can be performed with various equipment, including barbells, dumbbells, cables, and machines. It can also be performed independently using any weight you can lift with one arm.

Landmine Row:

The Landmine Row is an exercise that mimics the bent-over row but is performed with a barbell instead of holding it in your hand. This variation requires more upper body stability than the traditional version of this exercise.

Towel Rows:

This variation has you lying on your stomach with your elbows bent at 90 degrees and your palms facing each other. Then you pull a towel towards yourself by straightening out your arms while keeping them close to your sides until they are fully extended behind you without letting go of the towel or letting it slip out between your hands.

Resistance Band Row:

This variation has you sitting on the floor with one end of a resistance band wrapped around both feet to form an X shape in front of you (this will ensure that no part of your body touches any other position). Then you pull both ends towards yourself by straightening out.

The Final Word on One Arm Back Row

As we’ve seen, the one-arm back row is an effective exercise for developing a solid and attractive upper back, shoulders, and arms. Over time, it can bring about results that no other exercise can in terms of mass gains. From old-fashioned heavy lifting to more modern techniques with machines and cables, there are many ways to get your upper back into tip-top condition. The best way to ascertain the most efficient method for you is to experiment with different approaches until you find one that works. And remember: if you’re working hard enough in the gym to break a sweat, you will build up an impressively powerful upper back.

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