Supported one-arm row – how to do it right
Free hand on a chair or sofa, pull your elbow to your hip.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Free hand on a chair or sofa, split stance.
- Back flat, knees slightly bent.
- Pull your elbow close to your hip.
- Don’t rotate – switch sides.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds. The side changes from round to round. With dumbbells; BLOX remembers your weight.
If something niggles
Then do Biceps curls instead. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
Similar exercises
Bent-over rowBack straight, pull elbows back close to your bodyEisenhorn lat pulldownPull the bar in front of your head to your upper chest, never behind the neckEisenhorn rowBent over, pull the bar to your bellySingle-arm kettlebell rowFree hand on your thigh, pull your elbow to your hipBand pull-apartArms at shoulder height, pull the band apart, squeeze your shoulder bladesBand face pullBand at head height, hands to your ears, elbows high