Strength

Single Arm Split Stance Row

Strengthen your back and arm muscles with the Single Arm Split Stance Row. This exercise involves pulling a dumbbell from the ground towards your body, with alternating arms per rep, enhancing upper body strength, stability, and toning.
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Single Arm Split Stance Row instructions
Step-by-step instructions
1
Stand next to a bench or stable surface with a dumbbell in one hand
2
Place the hand without the dumbbell on the bench for support, then step the foot on the same side back, keeping your other foot in place.
3
Bend your knee and hip, leaning onto your supporting hand so your upper body is almost parallel with the floor.
4
Pull the dumbbell upwards, squeezing your back muscles.
5
Slowly lower the dumbbell back down and repeat for the desired number of repetitions before swapping to the other side.
Stand next to a bench or stable surface with a dumbbell in one hand
Place the hand without the dumbbell on the bench for support, then step the foot on the same side back, keeping your other foot in place.
Bend your knee and hip, leaning onto your supporting hand so your upper body is almost parallel with the floor.
Pull the dumbbell upwards, squeezing your back muscles.
Slowly lower the dumbbell back down and repeat for the desired number of repetitions before swapping to the other side.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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