Fit Friday: One Arm Row

T.G.I.F.F πŸ™‚

Thank God it’s Fit Friday! How do you plan on getting sweaty this weekend? Friends of ours are coming up from Nova Scotia to visit and we will be tackling TreeGO for the first time. It’s basically a 2-3 hour obstacle course up in the trees with zip lines, ladders, bridges, etc. I’ve been wanting to try it forever so I’m pretty pumped about it.

I’m also looking forward to spending an entire weekend sleeping in my own bed and a Sunday doing anything but driving. We haven’t seen enough of these two since graduation so I think a good weekend lies ahead πŸ™‚

Jays vs Rays

This week I chose a basic, but effective back exercise that I feel everyone should have in their mental exercise bank. When I throw a quick circuit together and I want to target my upper back & lats I always think of one arm rows.

Ladies, kiss that bra fat goodbye πŸ˜‰ and fellas… well, who doesn’t love back muscles? πŸ™‚

Fit Friday: One Arm Row

AKA: One Arm Bent-Over Row, One Arm Dumbbell Row

Weight: 8-12 lb weight

Reps: 3 sets of 12-15 on each side


1. Stand with your left leg in front of your right. Bend your front knee and rest your hand on your thigh to make a 45 degree angle with your body. You can also do this with both your left knee and hand on a bench.


2. With your weight in your right hand, palms facing in, & core engaged, raise the weight to your right hip. You arm should form a horizontal line from your shoulder to your elbow. Do not rotate your upper body or your hips.


3. Return to position #1, resisting the weight on the way back down. That’s one rep. Repeat for 12-15 reps then switch sides.

*Tip: Try not to create momentum by swinging your arm up and down (i.e. don’t try to start the lawnmower). Each movement should be slow and controlled. The last 3 reps should be a struggle to complete.

Want to put your own circuit together? Here are some moves to help you out:

Or why not try out a killer HIIT workout, circuit style or via your favourite cardio equipment

Don’t let the weekend get in the way of your goals. Have fun but keep your health & fitness in mind πŸ™‚

Liz xo


One thought on “Fit Friday: One Arm Row

  1. Pingback: Happy “New Year” | Lizzie Fit

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