One armed rows are great for working the lats with heavier weights, but you can challenge the lower back by doing them with both arms at the same time. You may need to use a lighter weight than with one arm rows and keep the knees bent to protect the lower back. If you feel any back pain, go back to one arm rows where you can support the back with the non-working arm.
- Bend over at the waist until the torso is parallel to floor or at 45 degree angle, abs in and knees slightly bent.
- Hold medium-heavy weights straight down without locking the elbows.
- Bend the elbows and pull the weights up until the elbows are level with the torso in a rowing motion. Try to keep the shoulders relaxed and away from the ears.
- Lower and repeat for 1-3 sets of 10-16 reps.