Quick Answer
Single-Arm Row is a intermediate strength exercise that targets your lats and middle back. It uses a rings. Adjust ring height (lower is harder).
Video Tutorial
How to Perform the Single-Arm Row
- 1
Adjust ring height (lower is harder).
- 2
Stand facing rings, grasp one handle with working hand.
- 3
Lean back, body straight from head to heels, arm extended.
- 4
Engage core.
- 5
Pull body towards ring by retracting shoulder blade and bending elbow.
- 6
Keep elbow close to body.
- 7
Pause briefly at top.
- 8
Slowly extend arm to return to starting position.
- 9
Repeat for desired reps, then switch arms.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Single-Arm Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Single-Arm Row work?
The Single-Arm Row primarily works your lats and middle back. Secondary muscles include the biceps, forearms and shoulders.
What equipment do I need for the Single-Arm Row?
The Single-Arm Row needs a rings. You can perform it at home or at the gym as long as you have what's listed.
Is the Single-Arm Row suitable for beginners?
The Single-Arm Row is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Single-Arm Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Single-Arm Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats and middle back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.