One Arm Row for Your Upper Body Workout

Video Transcript

"Right now we're going to do a One Arm Row. You want to grab yourself a flat bench. And again, grab a weight that's comfortable. Rest one hand of the bench. Grab a nice comfortable weight here. Again, keep your shoulders back. Use this leg for balance and keep it right at the side of the bench. You want to look straight down. Always, always, always keep your head and neck neutral through spine. You see a lot of people doing this exercise and their looking forward. Don't look forward, neck is neutral through spine. You just want to pull that straight back, extend fully and squeeze that shoulder blade together. And pull in a nice, smooth rowing motion. When you come down, don't drop the shoulder. Keep that back straight and keep the shoulder stabilized. And again, roll that straight back. When you adjust your position, same thing on the other side. Again plant one hand here and keep your weight balanced on the other side. And again, neck neutral through spine and come on back. Squeeze that shoulder blade together and down. There you go. That's proper execution of a One Arm Row."