Strength · Level 1
Single-arm row
One-arm pull resting the other hand on a chair, flat back.
- Suggested dose
- 3 × 10 rep per side · 60s rest
- Equipment
- Dumbbells · or · Kettlebell · or · Dumbbells + Sturdy chair
- Works
- Lats, Upper back, Biceps
- Pattern
- Pull, Scapular stability, Anti-rotation
How to do it
- Rest one hand on a chair, torso tilted and back flat.
- Pull the weight toward your hip driving the elbow back.
- Lower by straightening the arm and letting the shoulder blade open.
Key points
- Elbow toward your pocket
- Shoulders parallel to the floor
Common mistakes
- Rotating the torso to lift the weight
- Shrugging the shoulder
Why it helps your tennis
Balances the dominance of the pushing muscles and stabilizes the shoulder blade.
Source: Complete Conditioning for Tennis, ch. 8 (single-arm dumbbell row)
Related exercises
- Arm circles and hugsProgressive shoulder circles and cross-body hugs to activate the upper body.
- Band pull-apartPull a resistance band apart in front of your chest, squeezing your shoulder blades.
- Single-leg deadliftSingle-leg hinge holding the weight in the opposite hand.
- Door towel rowLoop a towel around the handle of a closed door and row leaning back.