Bent Over Balance Row With Support, Single-Arm

General And Specifics

• this variation is easier than the Bent Over Balance Row, Double-Handed
• although, this back exercise demands balance

Starting Position

• take a dumbbell or kettlebell with one hand
• the legs are hip width opened at first
• bend over and stretch out one leg backwards (same side like the weight)
• rest the free hand on the seat area
• the upper body is nearly parallel to the floor
• the arm which holds the weights is slightly bent and hangs down
• the supporting leg is bent a bit, too

Correct Execution

• pull back the shoulder blade and bend the elbow
• row up the weight
• the elbow leads the motion and passes the body closely and for the final position, the weight reaches the torso
• hold up the weight for a moment, then lower it until the arm is almost stretched
• the body remains inactive, the back upright
• repeat rowing on one side several times
• switch sides