For an upper-body exercise that works a whole lot of other muscles too, the single-arm row is a move you'll want to add to your next workout.

There are easy fixes and alternatives to doing a single-arm row and making sure you don’t hurt your back in the process. And if that involves eliminating its most popular variation, so be it.

All you need is a dumbbell. Working each side independently with the one-arm dumbbell row variation helps you to work on muscular imbalances and develop more balanced strength.

2. Your left leg should be out wider so your hips are level with the ground; you are balanced and can stretch out your left arm. 3. Grasp the dumbbell so the palm of your hand faces your body.

2) Single Arm Dumbbell Renegade Row x Minute 2: 30 Seconds on, 30 Seconds off Start in the high plank position with both hands gripping the dumbbells. Have your feet in a wide stance to keep you ...

You can do a one-arm dumbbell row from a bird-dog position, or row from a single-leg Romanian deadlift. Or you can slow down to increase the time your muscles are under tension.

2. Single Arm Row x 10 (each side) Hold a dumbbell or kettlebell in your left arm, take a staggered stance and hinge at the hips until your arm is hanging at full stretch.

The single-arm dumbbell row mainly targets the upper back muscles, he said, and is performed using a bench. To perform the movement, place your left knee and left hand on an exercise bench.