Summer strong series day 17: Single arm bent over row

Not only will this move sculpted your arms, it’ll give you better posture.

How to perform a single-arm bent over row

Who says girls can’t do weights? Strength training is one of the best things you can do for your body, health and confidence. For the next 20 days, Cassie White, Sydney-based personal trainer, yoga coach and health journalist, will take you through the moves to master your own strength workout at the gym.

Day 17: how to do a single arm bent over row

This move works the biceps, latissimus dorsi (side of back), trapezius, rhomboids (between shoulder blades), erector spinae (back) and posterior deltoids (back of shoulders). Follow the video for technique.

How many? Do three sets of 10 reps on each arm, resting 60 seconds between sets.

Great for: building strength and fat loss.

Video by Jason Lee

Want more? Try the complete series:

Day one: how to do the barbell deadlift

Day two: how to a barbell squat

Day three: how to do a dead ball slam

Day four: how to do a Bulgarian split squat

Day five: how to do a dumbbell chest press

Day six: how to do a kettlebell deadlift

Day seven: how to do a single leg deadlift

Day eight: how to do a dumbbell overhead press

Day nine: how to do a goblet squat

Day 10: how to do a kettlebell swing

Day 11: how to do a lat pulldown

Day 12: how to do a lateral lunge

Day 13: how to do a leg press

Day 14: how to do a Romanian deadlift

Day 15: how to do a rope slam

Day 16: how to do a seated row

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fitness | body+soul