BL Gym

One-Arm Lat Row


A few keys to remember:

· Progress gradually. Don’t try to do too much too soon. Listen to your body. When you need a rest, rest.

· A solid program must train both the upper and lower body.

· Know why you are performing each exercise. Set goals and lift weights because you want to, not because someone wants you to.

· Always breathe during a repetition and go through a full range of motion.

· Always consult with your family doctor before beginning any new exercise program.

Comments about “One-Arm Lat Row”

  1. 00000 says:

    wow that looks hard

  2. JesusFreak says:

    A tip of advice on the amount of weight to use: if you’re under 15 years old, DON’T GO OVER 50 POUNDS. My personal trainer talked with my brother and I about that, and she said that if you go over 50 pounds and you’re under 15, you can really screw up your muscles.

  3. cool says:


    that is cool

  4. PTscout says:

    To respond to joey’s comment, it is true that working out the “lat” is important. Many guys love to bench press (chest) but fail to evenly work out their back. The chest and back muscles are an example of ANTAGONISTIC muscles (triceps and biceps are another example). These muscles pull on each other and must be ballanced in strength to avoid problems.

  5. zomg says:

    Its good. but you should really have one leg on the bench and an arch in your back.

  6. guitarmasta says:

    i do these at an angle, but this way works well too

  7. tommy says:

    as for how much weight you should use, you should use how ever much you feel comtherable doing a set of 10-15 reps with.

    i started using 20 lbs and since then i’ve increased up to 50.

    also, another way to work your lats, is the pullup. but make sure your palms of your hands are facing AWAY from your body (so you’re looking at the back of your hand)

  8. Rocky says:

    How much weight should you use when you start out…?

  9. tank says:

    wow cool. but how dose it help

  10. Orangebysyracuse says:

    This exercise is good for your trunk and core muscles. Improving these can help your all-around athleticism. Sparq has agility programs and so does nike.

  11. Horse says:

    this web site ROCKS!

  12. Jonamaster says:

    woah.. Nice! Actully.. I slept through it..

  13. joey says:

    I Think the video is sometimes helpfull and sometimes not

    because most people just think that the latissimus dorsi is

    not important but I want to make sure every body should work

    on muscles if you want but you dont have to if you dont want to!!!

  14. Didaskalos says:

    He rubbed his side to identify the exact muscle that he was going to be using — the “lat” or latissimus dorsi. It’s helpful to have this in mind when you workout, because then you can really “focus” on what part of the body you are working.


  15. hardy boy says:

    very cool, dude

  16. bob jim says:

    great video…….

  17. freakface says says:


  18. kyky DAoust(male) says:


  19. wee-wee says:

    why did he rub his side

  20. irocktheworld says:

    why did he rub his side

  21. stinkbob says:

    this looks hard is it easy?

  22. salami says:

    this video is useful :)

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  • Here's a simple dumbbell-based program to get you started.

    Work the first circuit, with one minute rest between exercises. Then rest for a couple minutes -- however long it takes to get your heart back to a normal, resting rhythm -- and complete the second circuit. Start with one set of 10 repetitions each per circuit and gradually improve until you can do three sets of each circuit.

    First circuit:
    Reverse Lunge
    One-Arm Shoulder Press
    One-Arm Lat Row
    One-Leg Calf Extension
    Biceps Flexion (Curl)

    Second circuit:
    Wide Squat
    Chest Press
    Rear Delt Row
    Narrow Squat
    Triceps Extension
    One-Leg Raise
    Trunk Flex

    To make sure you're progressing to your goals, record in a training log the number of sets, repetitions and resistance for each exercise in a training session.

    The log will help you figure out if you're doing the right thing and when you're ready to increase resistance. It'll also help you remember the order of exercises and how to do them.

    >> Download a training log