One-Arm Row Exercise | Back and Arm Strength for Older Adults

The one-arm row exercise is a bent-over strengthening movement performed while supporting yourself on a sturdy chair.
It targets the back, shoulders, and arms by pulling one arm in a rowing motion.
This exercise helps older adults improve posture, strengthen the upper body, and support daily activities such as lifting, pulling, and carrying.

How to Do the One-Arm Row Exercise Safely

INSTRUCTIONS:

  • Stand beside a sturdy chair, holding a weight (dumbbell or household item) in one hand.

  • Place your opposite hand on the chair for support.

  • Hinge forward at the hips so your upper body leans forward, keeping your back straight and core engaged.

  • Let the weighted arm hang straight down toward the floor.

  • Pull the weight up toward your waist, keeping your elbow close to your body.

  • Squeeze your shoulder blade back and in as you row.

  • Slowly lower the weight back down with control.

TIPS:

  • Keep your back straight, chest lifted, and neck neutral.

  • Focus on hinging at the hips, not rounding your back.

  • Squeeze your shoulder blade as you lift.

  • Breathe out as you pull up, breathe in as you lower.

  • Avoid twisting your body — only the arm should move.

MUSCLES WORKED:

  • Upper and mid-back (latissimus dorsi, rhomboids, trapezius)

  • Rear shoulders (posterior deltoids)

  • Biceps

  • Core (stabilisation)

BENEFITS:

  • Strengthens the back, improving posture and reducing risk of rounded shoulders.

  • Improves pulling strength for daily tasks (e.g., lifting shopping bags, opening heavy doors).

  • Balances pushing exercises to support shoulder health.

BEGINNER VERSION:

  • Use no weight, just practising the movement pattern.

  • Keep the range of motion smaller — only row partway up.

PROGRESSION OF EXERCISE:

  • Increase the weight or use a resistance band for added challenge.

  • Slow down the lowering phase for extra control and strength.

  • Perform a Double Arm Row:

    • Hold a weight in each hand.

    • Hinge forward at the hips, back straight, arms hanging down.

    • Pull both elbows back toward your waist, squeezing both shoulder blades together.

    • Slowly lower back to the start position.