Скачать или смотреть Split Stance Single Arm Dumbbell Row

This split stance single-arm dumbbell row is a great variation for improving back strength, stability, and control. Set up in a split stance and place your front-hand on a rack (or similar support). Hold the dumbbell in the same-side back hand.

Brace your core firmly and pull the dumbbell back and up toward your hip—not straight up. This path helps you target the lats more effectively and teaches you to use your back muscles instead of your upper traps.

Allow a gentle stretch at the bottom of each rep and keep your spine completely neutral throughout the movement. No twisting, no arching. Slow, controlled reps are key to making this exercise effective.

If you have questions or want help fixing your technique, feel free to drop a comment!