Single-arm Supported Rows

A great substitution for the Bent Over Row or for a regular row when your canoe is unavailable.

- Stand to the side of a bench/chair
- Take the hand and knee that are closest to the chair and support both on the elevated surface
- Chest over the ground
- In the opposite arm hold a single weight that is oriented towards the ground
- Pull weight to the chest with elbow at a right angle
- Knuckles make contact with lower rib cage
- Pinch shoulder blades back at top
- Lower down with control, repeat

Single-arm Supported Rows

Pulling Movements

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Single-arm Supported Rows

Similar Movements

These related movements are often used in a workout's personalization options.

Bent Over Rows
Bent Over Rows

Pulling Movements

As Seen In

2023-07-07 We, the party people. by Coach Janet
We, the party people.
July 7, 2023

Today's Focus: squats and pulling

2022-01-28 Hold it! by Coach Cheryl
Hold it!
January 28, 2022

Ending the week strong! 💪

2021-01-29 Hold it by Coach Janet
Hold it
January 29, 2021

Ending the week strong!💪

Jump Up, Jump Up & Get Down!
Jump Up, Jump Up & Get Down!

Pairs great with squatting and pulling movements.