Single-Arm Braced bent over plank row
Improves strength and stability in the upper body
Mobility & StretchingBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Back and arms. Secondary: core, stabilizers |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12 each arm |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Setup — Start in a plank position with one arm ina pull up assist sleeve and the other holding a dumbbell
- Step 2: Initiation — Engage your core and keep your body in a straight line.
- Step 3: Mid-phase — Row the dumbbell towards your side, keeping your elbow close to your body.
- Step 4: End-position — Hold for a brief moment, then release.
- Step 5: Return — Control the movement as you return to the start.
- Step 6: Breathing and rhythm reminder — Focus on smooth, controlled movements.
- Step 7: Safety note — Keep your neck long and avoid straining your back.
Equipment
- Light dumbbell optional
- Yoga mat optional
Coaching tips
Benefits
Improves strength and stability in the upper body
Common mistakes
Sagging hips, not engaging the core
Make it harder
Increase the weight or reps
Make it easier
Use a support for the working arm
Breathing
Exhale as you row, inhale as you release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 2 sets × 6-8 each directionGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.