One of the great things about rows is there are lots of variations: the barbell bent-over row, single arm rows, pendlay row, gorilla rows, the list could go on for a while.

Our move today is a partial bird dog pose with a single arm row. You will need a set of medium hand weights and a flat surface. This exercise will be working your core and building stability.

Single Arm Dumbbell Row. The single-arm dumbbell row is one of my favorite exercises and is a great option for lat training with dumbbells. How To Do It.

I first stumbled on the single-arm lat pulldown back in college, when building a bigger back was borderline obsession. I was chasing size, symmetry, and that wide V-taper look, but standard rows ...

Trainer: This One-Dumbbell Workout Will Build Huge Arms in 20 Minutes first appeared on Men's Fitness on Jul 17, 2025 This story was originally reported by Men's Fitness on Jul 17, 2025, where it ...

During an unsupported single-arm row, slower movement challenges your body to stay balanced, which feels far more challenging to pull off. Renegade row: Common mistakes These are the most common ...

The bent-over single-arm row is a resistance exercise that works on control, contraction and muscle-building. You’ll engage your biceps, rear deltoids, mid-back and lats, ...

You’ll need a looped resistance band for the half-kneeling single-arm row with resistance band, below. If you don’t have a resistance band, you can use a dumbbell or other light weight.

Bosu ball reverse lunges with single-arm curl (same side as the leg stepping backward): 20 reps per side Repeat 3 times Quarter 4: Step-Up With Glute Kickback and Single-Arm Row ...

One arm rows. We saw ring rows earlier, but if those aren’t hard enough for you, try the one arm version. This makes your arm pull more weight, ...