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Single arm Instructions:

  • 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

Bench incline row:

  • Place yourself forward on the bench
  • Place your feet back to balance the weight
  • Bend your elbows as you are pulling the weights away from the floor
  • Bring your shoulder blades towards each other
  • Control the return back
  • Repeat as per physiotherapist guidelines


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