Bent Over One Arm Can Rows


  • Stand with one foot ahead of the other, with your body leaning forward.
  • With the same side arm as the leg that is back, place that hand on your thigh for support and stability.
  • With the other hand, grasp a can with your palm facing in. Extend your arm, allowing it hang down at your side.
  • Bring your arm up to your side, keeping your elbow close your side as well. Once your elbow and shoulder form a parallel line to the ground.
  • Hold for 1-2 seconds, contract, then release back to the starting extended position.


  • Be sure to keep your back flat and head up.
Primary muscles Latissimus dorsi (Lats)
Secondary muscles Trapezius Posterior delts Infraspinatus Teres