Single Arm Chair Row
This back exercise mainly works your latissimus dorsi, rhomboids and traps, with help from your rear shoulders, teres majors and teres minor. Watch the demo video, then follow the tips below.
One Side
Other Side
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Single Arm Chair Row
Stand behind sturdy armless chair, positioning one foot slightly in front of the other in a staggered stance for stability. With your non-working hand, grasp the top of the chair's backrest to steady yourself. Hold a dumbbell in your working hand, letting it hang straight down towards the floor. Engage your core and maintain a straight back as you initiate the row. Drawing power from your upper back and shoulder, bend the elbow of your working arm and pull the dumbbell upwards towards your hip. Keep the elbow close to your body and imagine squeezing a pencil between your shoulder blades at the peak of the row. After holding the contraction for a moment, slowly lower the dumbbell back to the starting position.
Common mistakes
Ensure your back remains straight and avoid any rounding of the shoulders. Movements should be controlled and focused on muscle engagement, avoiding any momentum or jerking motions. Ensure that the movement is driven by the back muscles rather than the arm.
Breathing
Inhale as you lift the dumbbell during the row, and exhale as you return it to the starting position. Incorporating a dumbbell in the Single Arm Chair Row can provide an effective challenge to the upper back, particularly the rhomboids and the latissimus dorsi.
Muscles worked
Primary Muscles
Latissimus Dorsi, Rhomboids, Traps, Erector Spinae
Secondary Muscles
Rear Shoulders, Teres Majors, Teres Minor, Infraspinatus, Biceps
