Strength

Single Arm Split Stance Decline Row

Enjoy robust back muscle training with the Single Arm Split Stance Decline Row. This exercise targets the hard-to-reach middle & lower back areas, improves strength, stability and posture, and is ideal for sports conditioning.
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Single Arm Split Stance Decline Row instructions
Step-by-step instructions
1
Stand next to an incline bench, holding a single dumbbell in the hand opposite the bench.
2
Step forward with the leg closest to the bench and lean forward, placing your other knee and hand on the bench for support.
3
Allow the dumbbell to hang straight down from your shoulder, maintaining a straight back.
4
Pull the dumbbell directly up towards your side, keeping your arm close to your body.
5
Lower the dumbbell back to the starting position, ensuring a controlled movement. Repeat for the programmed number of reps before switching sides.
Stand next to an incline bench, holding a single dumbbell in the hand opposite the bench.
Step forward with the leg closest to the bench and lean forward, placing your other knee and hand on the bench for support.
Allow the dumbbell to hang straight down from your shoulder, maintaining a straight back.
Pull the dumbbell directly up towards your side, keeping your arm close to your body.
Lower the dumbbell back to the starting position, ensuring a controlled movement. Repeat for the programmed number of reps before switching sides.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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