Single Arm Supported Row

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Can be done kneeling on a bench or standing. Compared to the bent over row, this requires less core stabilization but adds a rotational component.

The Basics

The single arm supported row is primarily used as a strength exercise. It is classified as a horizontal upper pull movement. It is more generally classified as a upper pull movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Related Exercises

Variations

Variation exercises are performed somewhat differently than the given exercise but are largely the same movement. They may target certain involved muscles to slightly different degrees.

Kroc Row

Alternatives

Alternative exercises are good replacements for the given exercise. They develop the same fitness component and/or muscle group but do so in a different way that may work better for you.

Front Lever Row

Bent Over Row

Inverted Row

Front Lever

Front Lever Raise

Similar Exercises

Similar exercises work some or all of the same muscles, but are different from the given exercise in a way that doesn't make them as good of a replacement as the alternative exercises.

Pull Up

Bicep Curl

Lat Pulldown

Dead Hang

Opposing Exercises

Opposing exercises target the antagonist muscles or the opposite movement pattern of the given exercise. Useful for finding agonist/antagonist exercise pairings to reduce rest time and speed up workouts.

Planche Push Up

Bench Press

Dip

Push Up

Planche

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Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

	Rank	Time	Score	Description
●	Untrained	<1 month	<30	Average or below average.
●	Beginner	1-4 months	30-40	Better than average.
●	Novice	4-12 months	40-50	Much better than average.
●	Intermediate	1-2 years	50-60	Fit. A healthy, achievable goal for most people.
●	Advanced	2-4 years	60-70	Very fit. Difficult to achieve for most people.
●	Elite	4+ years	70+	Among the best. Nearing the average maximum potential. Likely able to compete at some level.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.

Male 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	47	70	94	117	140
130	50	75	99	123	148
140	52	78	103	129	154
150	55	82	108	135	162
160	57	85	113	141	169
170	59	88	117	146	175
180	62	92	122	152	183
190	63	94	126	157	188
200	66	98	130	163	195
210	68	102	135	169	202
220	69	104	139	173	208
230	72	107	143	179	214
240	73	110	146	183	220
250	75	113	151	188	226
260	78	116	155	194	232

Female 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	35	53	70	88	105
110	38	57	75	94	112
120	40	59	79	98	118
130	42	63	83	104	125
140	43	65	87	109	130
150	46	68	91	114	137
160	48	72	95	119	143
170	49	74	99	123	148
180	51	77	103	128	154
190	52	79	106	132	159
200	55	82	110	137	165
210	57	85	114	142	171
220	58	87	116	146	175
230	60	90	120	150	181
240	61	92	123	154	185

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	47	70	94	117	140
130	50	75	99	123	148
140	52	78	103	129	154
150	55	82	108	135	162
160	57	85	113	141	169
170	59	88	117	146	175
180	62	92	122	152	183
190	63	94	126	157	188
200	66	98	130	163	195
210	68	102	135	169	202
220	69	104	139	173	208
230	72	107	143	179	214
240	73	110	146	183	220
250	75	113	151	188	226
260	78	116	155	194	232

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	35	53	70	88	105
110	38	57	75	94	112
120	40	59	79	98	118
130	42	63	83	104	125
140	43	65	87	109	130
150	46	68	91	114	137
160	48	72	95	119	143
170	49	74	99	123	148
180	51	77	103	128	154
190	52	79	106	132	159
200	55	82	110	137	165
210	57	85	114	142	171
220	58	87	116	146	175
230	60	90	120	150	181
240	61	92	123	154	185

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	47	70	94	117	140
130	50	75	99	123	148
140	52	78	103	129	154
150	55	82	108	135	162
160	57	85	113	141	169
170	59	88	117	146	175
180	62	92	122	152	183
190	63	94	126	157	188
200	66	98	130	163	195
210	68	102	135	169	202
220	69	104	139	173	208
230	72	107	143	179	214
240	73	110	146	183	220
250	75	113	151	188	226
260	78	116	155	194	232

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	35	53	70	88	105
110	38	57	75	94	112
120	40	59	79	98	118
130	42	63	83	104	125
140	43	65	87	109	130
150	46	68	91	114	137
160	48	72	95	119	143
170	49	74	99	123	148
180	51	77	103	128	154
190	52	79	106	132	159
200	55	82	110	137	165
210	57	85	114	142	171
220	58	87	116	146	175
230	60	90	120	150	181
240	61	92	123	154	185

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	47	70	94	117	140
130	50	75	99	123	148
140	52	78	103	129	154
150	55	82	108	135	162
160	57	85	113	141	169
170	59	88	117	146	175
180	62	92	122	152	183
190	63	94	126	157	188
200	66	98	130	163	195
210	68	102	135	169	202
220	69	104	139	173	208
230	72	107	143	179	214
240	73	110	146	183	220
250	75	113	151	188	226
260	78	116	155	194	232

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	35	53	70	88	105
110	38	57	75	94	112
120	40	59	79	98	118
130	42	63	83	104	125
140	43	65	87	109	130
150	46	68	91	114	137
160	48	72	95	119	143
170	49	74	99	123	148
180	51	77	103	128	154
190	52	79	106	132	159
200	55	82	110	137	165
210	57	85	114	142	171
220	58	87	116	146	175
230	60	90	120	150	181
240	61	92	123	154	185