Uploaded August 2026 | Updated September 2026, 2 weeks ago
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Single Arm Lat Row on a Bench | Proper Form & Technique for a Stronger Back
Learn how to perform the single arm lat row using a bench in this step-by-step tutorial! This exercise is one of the best moves for building a stronger, more defined back by targeting your latissimus dorsi (lats) while also improving core stability.
In this video, I break down:
✅ Proper setup and starting position using a bench
✅ Correct form cues to maximize lat engagement
✅ How to avoid common mistakes (like turning this into a mid-row for your shoulders instead of your lats)
✅ Dumbbell vs. kettlebell — which one I prefer and why
✅ Breathing technique and rep tempo tips
✅ Why lighter weight with better form beats heavy weight with sloppy reps
Whether you're new to strength training or looking to clean up your back day routine, this single arm dumbbell row (or kettlebell row) tutorial will help you feel the burn in the right muscles — your lats, not your arms or shoulders.
📌 Perfect for: back workouts, pull day routines, lat activation, upper body strength training, and anyone building a home or gym workout program.
Got questions or other exercises you'd like me to break down? Drop them in the comments below!
I'm Coach Jayd, an online personal trainer. Want a program built around exercises like this one? Apply to work with me here: form.typeform.com/to/GVU3nzAe
👉 Body Sculpt 6-Month Coaching Program: jaydharrisonfitness.com/body-sculpt-coaching-program
👉 Subscribe for more form tutorials and training tips!
All Terms & Conditions apply jaydharrisonfitness.com/terms-conditions
👉 Apply for Coaching: form.typeform.com/to/GVU3nzAe
Single Arm Lat Row on a Bench | Proper Form & Technique for a Stronger Back
Learn how to perform the single arm lat row using a bench in this step-by-step tutorial! This exercise is one of the best moves for building a stronger, more defined back by targeting your latissimus dorsi (lats) while also improving core stability.
In this video, I break down:
✅ Proper setup and starting position using a bench
✅ Correct form cues to maximize lat engagement
✅ How to avoid common mistakes (like turning this into a mid-row for your shoulders instead of your lats)
✅ Dumbbell vs. kettlebell — which one I prefer and why
✅ Breathing technique and rep tempo tips
✅ Why lighter weight with better form beats heavy weight with sloppy reps
Whether you're new to strength training or looking to clean up your back day routine, this single arm dumbbell row (or kettlebell row) tutorial will help you feel the burn in the right muscles — your lats, not your arms or shoulders.
📌 Perfect for: back workouts, pull day routines, lat activation, upper body strength training, and anyone building a home or gym workout program.
Got questions or other exercises you'd like me to break down? Drop them in the comments below!
I'm Coach Jayd, an online personal trainer. Want a program built around exercises like this one? Apply to work with me here: form.typeform.com/to/GVU3nzAe
👉 Body Sculpt 6-Month Coaching Program: jaydharrisonfitness.com/body-sculpt-coaching-program
👉 Subscribe for more form tutorials and training tips!
All Terms & Conditions apply jaydharrisonfitness.com/terms-conditions
