Training Technique: One-Arm Partner Rows

Updated: December 14, 2011

By Scott Goodpaster

One-arm Partner Rows work on unilateral pulling strength, which is essential to the sport of wrestling.  Partner one-arm rows use the lower body of the bottom partner for the pulling resistance. This exercise is an entry level exercise and simulates a dumbbell bent over row. 

  • Bottom partner Alex Hobbs crosses legs and will bridge hips maintaining straight alignment of the ankles, knees, hips, back and neck.
  • Top partner Jake Niffenegger gets in a staggered stance and hinges over at hips performing a one-arm row until wrist is at the side of chest.
  • Perform 10-20 repetitions each arm.