How to do a reverse lunge to single-arm row: Hold a cable in the right hand, take a big step back with your right leg onto the ball if your right foot—keep the heel off the ground.

Our move today is a partial bird dog pose with a single arm row. You will need a set of medium hand weights and a flat surface. This exercise will be working your core and building stability.

On an inhale, slowly lower your right hand back down to the starting position, releasing the tension on the band. This counts as one rep. Complete for 10 to 12 reps on your right arm.

The bent-over single-arm row is a resistance exercise that works on control, contraction and muscle-building. You’ll engage your biceps, rear deltoids, mid-back and lats, and unlike a barbell ...

I first stumbled on the single-arm lat pulldown back in college, when building a bigger back was borderline obsession. I was chasing size, symmetry, and that wide V-taper look, but standard rows ...

Exercise 1: Single-arm row The single-arm row is a cornerstone exercise for back development, targeting the lats and rhomboids, with additional engagement of the traps, biceps, and core.

Single-arm row: Stand with feet at hip-width distance holding a kettlebell with your right hand, palm facing in. Hinge forward at the hips until your chest is almost parallel to the ground.

Why: The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. And if you do it right, focusing on keeping your hips and shoulders square to the ...

1. Select a single dumbbell and place it in front of an exercise bench. 2. Place one forearm side-to-side on the exercise bench and walk your feet back so that you are in a one-arm plank position. 3.