Single Arm Rows (single arm single leg)

This type of single arm row is similar to the single arm row on a s.b. in that it emphasizes balance and coordination. This movement not only works the upper back, posterior deltoid and biceps but also uses hamstring, glute, lower back and abdominals to maintain stability during row. Start motion holding d.b. in one hand and same side leg back. Torso and back leg should be parallel to the ground with back foot pointing down (this will ensure the pelvis does not rotate and throw you off balance). Keep lower back arched and abs drawn in throughout set and maintain a 1:1 tempo (raising and lowering) with the weight.