WEIGHTED BAR
MANUAL & EXERCISE GUIDE
The single arm row is very similar to the bent-over row, but it allows you to
target each side of your body unilaterally, evening out muscle imbalances.
Perform two sets of
8 to 12 repetitions
on each side.
Stand with your feet hip-width
apart, your knees slightly bent.
Hold the body bar in your right
hand, directly next to your right
hip so that the bar is roughly
parallel to the ground, forming a
lowercase “t” shape with your leg.
Step your left foot forward a
couple feet, planting your foot
on the ground while keeping
your right foot planted as well.
Allow your right arm to
hang directly below your
right shoulder so that the
body bar is below your
shoulder and forms a
parallel line with your
upper body.
Squeeze your right shoulder
blade and tighten your
back muscles as you draw
your elbow behind your
body. When the body bar
reaches your body, reverse
the movement and carefully
lower it back to start.
SINGLE ARM ROW
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2
4
5
Tip forward at the hips, keeping
your back straight, and place
your left hand on your left thigh
for balance.
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