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Single-arm low row

Lats + mid-back

3 × 15BackQuest 3

How to do it

  1. 1Torso stable.
  2. 2Pull one arm toward the hip without rotating the whole body.
  3. 3Return slowly.

Coaching notes

Why do it
Unilateral lat / mid-back work — fixes side-to-side imbalance.
Breathing
Exhale pull · inhale return.
Tempo
Pull to the hip · slow return — same pace both sides.

Be careful

  • Don't rotate the whole torso to finish the rep.
  • Keep the working shoulder from shrugging up.
  • Match reps and load left and right.

Common mistakes

  • Twisting the body
  • Shrugging
  • Rushing the weaker side