Single-Arm Bent-Over Row

How to do it

Hinge forward at your hips with your free hand braced on a bench or your knee, back flat, chest facing the floor. Let the bell hang straight down. Pull your elbow back toward your hip, keeping it close to your body, until your shoulder blade fully retracts. Squeeze for a beat at the top. Lower with control.

Why it's good for runners

Rowing one arm at a time builds upper-back strength while forcing your trunk to resist twisting — that's the same lateral stability your torso needs to keep your hips level stride after stride. A strong upper back also keeps your arm swing efficient.

Common mistakes

Twisting your body to lift the bell is the most common fault — keep your hips and shoulders square the whole time. Don't shrug your shoulder to start the pull; the row comes from your back, not your trap.