One Arm T row

One Arm T Row

The One Arm T Row is one of those exercises that quietly builds serious back strength while exposing weaknesses you didn’t realize were there. I like this movement because it blends the benefits of a traditional row with a stronger emphasis on posture, control, and unilateral strength. There’s no hiding behind momentum here. If your form slips, you feel it immediately.

This exercise is especially valuable for anyone who wants better upper-back development, improved pulling mechanics, and balanced strength from side to side. It’s simple in concept, but demanding in execution, which is exactly what makes it effective.

What the One Arm T Row Is

The One Arm T Row is a unilateral rowing exercise performed with the torso hinged forward so the body resembles a “T” shape. One arm pulls the weight while the opposite side works to stabilize the body. It can be done with a dumbbell, kettlebell, landmine setup, or cable, depending on equipment availability.

What sets the One Arm T Row apart is the emphasis on keeping the torso stable and level while pulling. This forces the upper back and core to work together, rather than relying on excessive body movement to move the weight.

Benefits of the One Arm T Row

One of the biggest benefits of the One Arm T Row is upper-back strength. It targets the muscles responsible for posture, shoulder stability, and strong pulling mechanics.

Unilateral training is another major advantage. Working one arm at a time helps correct strength imbalances and ensures both sides develop evenly.

This exercise also improves core stability. Maintaining a fixed torso position while rowing challenges the core to resist rotation and shifting.

The One Arm T Row enhances mind-muscle connection. Because the movement is controlled and deliberate, it’s easier to focus on squeezing the back muscles rather than just moving weight.

It also supports shoulder health. Strong, well-balanced upper-back muscles help counteract pressing movements and reduce shoulder strain.

Muscles Worked

The primary muscles worked are the latissimus dorsi and the muscles of the upper back, including the rhomboids and middle trapezius.

The rear delts assist with shoulder movement and control.

The biceps contribute during elbow flexion.

The core and lower back stabilize the torso, while the forearms and grip muscles support the weight throughout the set.

Step-by-Step Guide to the One Arm T Row

Start by holding a dumbbell or kettlebell in one hand.

Hinge forward at the hips until your torso is nearly parallel to the floor, keeping your back flat and chest facing down.

Extend your non-working arm out to the side or place it lightly on a support for balance.

Brace your core and let the working arm hang straight down with the weight.

Pull the weight toward your torso by driving your elbow up and back, keeping it close to your body.

Squeeze your shoulder blade at the top of the movement without twisting your torso.

Lower the weight slowly back to the starting position under full control.

Complete all reps on one side before switching arms.

Recommended Sets and Reps

For muscle building and control, I recommend 3 to 4 sets of 8 to 12 reps per arm.

For strength-focused training, 4 sets of 6 to 8 reps with slightly heavier weight work well.

If used as an accessory exercise, moderate weight and strict form deliver the best results.

One Arm T Row Variations

The landmine One Arm T Row adds a fixed bar path and allows for heavier loading.

The cable One Arm T Row provides constant tension throughout the movement.

A supported One Arm T Row reduces lower-back demand and allows greater focus on the upper back.

Tempo rows, with a slow lowering phase, increase time under tension and muscle control.

Common Mistakes to Avoid

Twisting the torso to lift the weight is the most common mistake and reduces effectiveness.

Rounding the back shifts stress away from the target muscles and increases injury risk.

Pulling the elbow too wide can limit lat engagement.

Using excessive weight often leads to poor form and momentum-based reps.

Recommendations for Best Results

I recommend focusing on stability first. If you can’t keep your torso still, reduce the weight.

Think about pulling the elbow toward your hip rather than lifting the weight with your arm.

Pause briefly at the top of each rep to reinforce muscle engagement.

Pair this exercise with vertical pulling movements for balanced back development.

Related Exercises to Pair With One Arm T Rows

One arm dumbbell rows
Barbell rows
Renegade rows
Pull-ups
Lat pulldowns
Face pulls
Chest-supported rows

Final Thoughts

The One Arm T Row is an excellent exercise for building a strong, balanced, and resilient upper back. I use it to improve pulling mechanics, correct imbalances, and reinforce proper posture. When done with control and intention, it delivers consistent strength gains without unnecessary complexity. If your goal is real back strength and better movement quality, the One Arm T Row deserves a spot in your training routine.