Bent Over Row (1 Arm, 1 Leg) Exercise


The Bent Over Row (1 Arm, 1 Leg) Exercise is a great way to strengthen your shoulders and upper back while challenging your stability and balance.

The Bent Over Row (1 Arm, 1 Leg) Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.


This exercise requires a dumbbell.

This is dedicated strength exercise, so choose a weight that is heavy enough to make the movement challenging, but enables you to complete all of your repetitions (reps) with proper form.  The last couple of reps should be very difficult, but make sure that you can perform them properly.

If you are performing this exercise as part of a Golf Loopy Train like a Champion System programme workout, you should be able to complete the prescribed number of reps in the allotted time with proper form – adjust your tempo accordingly.

See How Much Weight Should I Lift? for more information.


  • Start by standing on your left foot with your knee slightly bent, holding a dumbbell in your left hand.
  • Holding onto a chair or rail for support, hinge at the hip, lowering the dumbbell as your right leg lifts behind you, until you form a “T” shape with your body.
  • Pull your left shoulder blade towards your spine, and then lift the weight to your shoulder by driving your elbow towards the sky.
  • Slowly lower the weight to the starting position and repeat for the desired number of repetitions.
  • Switch sides and repeat.

Initiate the movement with your shoulder, not your arm.  Keep your elbow close to your body as it passes your side.

Keep your back flat and your abdominal muscles engaged throughout.

Fire the glutes of your back leg to keep it straight and in line with your torso.

You should feel it working your shoulders, upper back and hips.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


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» Train like a Champion home page.

» Swing like a Champion Home Page.

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