Single Arm Row (Sled)

A unilateral pulling exercise using a weighted sled to develop single-arm back strength and stability.

Instructions

1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight.
2. Face the sled, backing up until there is tension in the line. Grasp one handle only.
3. Assume a staggered stance with slight knee bend to resist rotation.
4. Pull the handle toward your torso, rowing with one arm while keeping your torso as stable as possible.
5. Resist rotation of your shoulders; maintain a square stance throughout.
6. Control the return to the starting position and repeat all reps on one side before switching.

Tips

• The unilateral pulling demands significant anti-rotation core stability.
• Keep your shoulders and hips facing the sled; avoid rotation.
• Drive the elbow backward and slightly outward; the movement is not purely vertical.
• Stagger your stance to provide base stability against rotational forces.
• This variation develops unilateral pulling strength and asymmetry correction.