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  • Position yourself in front or side on to a bench or table lower than hip height
  • Take the designated hand weight in the target limb
  • With the shoulders pointing towards the ground, place the opposite limb on the bench with a straight arm
  • Stagger the feet in a lunge position with the opposite foot forward to the target limb
  • Bend the elbow whilst actively drawing the shoulder blade towards the spine
  • Pause at the top of the movement
  • Slowly return to the start position by straightening the arm
  • Repeat as per Physiotherapists guidelines


  • Avoid rotating the shoulder of the target limb outwardly as you complete the row
  • Maintain even weight bearing through the feet