ExerciseGIF

Exercises / Single arm row

Single arm row GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • LatsMusculus latissimus dorsi
  • RhomboidsMusculi rhomboidei
  • Rear shouldersMusculus deltoideus, pars spinalis
  • BicepsMusculus biceps brachii
  • TrapeziusMusculus trapezius
Equipment
Dumbbells
Level
beginner
Loop
One repetition, 2.53 seconds

Get this animation

Part of the row pack, all 13 row variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the row pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/single-arm-row \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a single arm row

  1. Hinge forward at the hips with a flat back and slight bend in the knees, letting the dumbbell hang at arm's length.
  2. Brace your core and keep your neck neutral, gaze slightly forward and down.
  3. Drive your elbow up and back, pulling the dumbbell toward your hip while squeezing your shoulder blade.
  4. Pause briefly at the top with the dumbbell near your ribcage.
  5. Lower the dumbbell slowly and with control back to the fully extended position.
  6. Complete all reps on one side before switching arms.

Form tips

  • Keep your back flat and avoid rounding the spine throughout the movement.
  • Lead with the elbow and squeeze the shoulder blade rather than pulling with the arm.
  • Avoid rotating or twisting the torso to lift the weight.
  • Control the descent instead of letting the weight drop.

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