Single Arm Core Stabilized Row

The single arm core stabilized row is one of the best exercises to strengthen your core and increase your balance without putting pressure on your lower back.  You are using your core to stabilize your body throughout the motion instead of stretching and contraction the core muscles.

Core Stabilized Row

Primary Muscles Used

Core stabilized row Muscles Used

Single Arm Core Stabilized Row Instructions

  • Anchor the band about chest high.
  1. Grab the exercise band handle with one hand and step back away from the anchor to create tension, the farther away from the anchor, the more difficult the motion will be.
  2. Tighten your stomach and lower back.  I find that by putting your other hand on your abdomen helps you focus on keeping your core tight.
  3. Keeping your core completely still and tight slowly pull the exercise band towards you side.  Make sure that your shoulder does not come up at all, but only straight back.
  4. When your hand reaches your side squeeze the lat and rhomboid on the side you are pulling and pause.
  5. Slowly return to the starting position, making sure not to rotate your body at all during the complete motion.
  6. Repeat.
  7. Perform on the other side.
Single Arm Row

Tim's list of benefits for the Single Arm Core Stabilized Row

  • By standing you are using a great number of stabilizer muscles.
  • Because your core (abdominals and lower back) are remaining completely still you are decreasing the risk of injury to the lower back.
  • When just pulling with one side you are increasing your balance while strength training.
  • Because this is the safest way to strengthen the muscles of the lower back, even when you have lower back pain you should still be able to perform this exercise.
  • This is a great first exercise to begin rehabbing a lower back injury.

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