Bench-Supported Single-Arm Renegade Row: What Are the Real Benefits?

Key Takeaways

• The bench-supported single-arm row is an effective upper-body exercise that targets the back and arms and offers some core stabilization benefits. While it is not as challenging for balance or anti-rotational stability as traditional plank-based renegade rows, it remains a valuable tool for building strength.
• This exercise engages the primary pulling muscles of the back along with grip and forearm muscles, supporting daily performance and sporting activities. Although its core and lower-body engagement is moderate, it supports improved posture and shoulder function.
• When performed correctly, the single-arm row can help correct muscle imbalances and strengthen areas that may be neglected, contributing to injury prevention and supporting rehabilitation. As with all resistance exercises, it should be used alongside other compound movements in a well-balanced routine.

Modern strength training is not only about building muscle and looking fit but also about supporting real-world functional performance and overall resilience. As fitness trends grow, multi-joint exercises that offer several benefits—such as upper-body strength and some core engagement—continue to gain attention. Compound rowing movements, performed unilaterally, stand out for their ability to strengthen the back, shoulders, arms, and, to a degree, the core.

One frequently used variant is the bench-supported single-arm row—a motion that emphasizes controlled strength, stability, and range of motion in the upper body. By incorporating a kettlebell and the stability of a bench, athletes and fitness enthusiasts can focus on high-quality reps for the upper back and arms. While this exercise does not challenge the core the same way as a floor-based renegade row, it is still highly effective for targeting crucial muscle groups and refining pulling mechanics.

In this article, you’ll discover how the bench-supported single-arm row not only enhances upper-body strength but also provides practical benefits for injury prevention, posture, and rehabilitation, making it a worthwhile addition to a comprehensive resistance-training program.

Strength and Stability: How It Targets Multiple Muscle Groups

The bench-supported single-arm row is a compound exercise that principally targets upper-body muscles. When performing this movement, the most active muscles are the latissimus dorsi, rhomboids, and trapezius in the upper back, as well as the rear and lateral deltoids of the shoulders. The biceps and brachialis contribute to pulling strength during the row. Working with a kettlebell or dumbbell while supporting the body with a bench allows for controlled focus on these muscles with less need for intense whole-body stabilization.

While some core activity occurs as the body braces during the movement, the bench support greatly reduces the requirement for anti-rotational stability compared to the traditional renegade row performed on the floor in a plank. The primary demand is on maintaining a flat back and bracing the abdominals gently to prevent movement in the trunk. Lower-body engagement is also minimal: the glutes and quadriceps may contract slightly for postural support but are not primary contributors to the exercise.

Because the exercise is performed unilaterally—working one arm at a time—there is also a significant benefit for addressing muscle imbalances. Each side of the body must generate its own strength and control, and weaknesses are easier to identify and correct through single-arm rows. This kind of asymmetrical training helps produce more balanced muscle development and supports healthier shoulder and back mechanics.

Core Engagement: Building a Stronger Midsection

While the traditional renegade row performed in a plank position requires substantial core activation to resist rotation and maintain rigid alignment, the bench-supported single-arm row provides a much lower challenge to the midsection. Nonetheless, some level of core engagement is required to keep the torso stable and to support a neutral spine while rowing.

The rectus abdominis and obliques may contract to offer some stability, but the bench does much of the stabilizing work for you. For this reason, the bench-supported row is best seen as a valuable pulling exercise for the back and shoulders, with core work as a supportive, rather than primary, component.

However, regular practice of the single-arm row still contributes to postural strength and resilience, especially when performed with strict form and attention to avoiding trunk twisting or hunching. A strong and stable core underpins nearly all physical activities, and correct execution of the single-arm row can reinforce healthy, postural habits.

If you are looking for maximal core development or anti-rotational challenge, a classic renegade row or plank-based row variation should be included elsewhere in your program.

Improved Grip Strength and Forearm Development

Grip strength is essential for lifting, carrying, and general athletic performance, yet is often neglected in many routines. The bench-supported single-arm row is an excellent grip developer, since the hand and forearm muscles must maintain tight control of the kettlebell or dumbbell throughout each repetition.

This ongoing grip requirement activates muscles in the forearms—the flexors and extensors—helping improve not only gym performance but also supporting various daily tasks, from carrying shopping bags to opening jars. With consistent training, improvements in grip strength can be observed, contributing positively to other compound pulling exercises, such as deadlifts and pull-ups, which also rely on strong hands and forearms.

By integrating the single-arm row—whether kettlebell or dumbbell—into your program, you reinforce strength through the wrists and fingers, supporting overall fitness goals and the healthy function of the forearm musculature.

Functional Movement: Translating to Real-life Activities

The bench-supported single-arm row offers a functional benefit in that it trains a movement pattern similar to many practical actions—such as pulling, lifting, or stabilizing the upper body when using one side at a time (for example, picking up an object and manipulating it with one arm). While it is not a “functional” movement in the sense of full-body stability or balance, as is the case with the plank renegade row, it mimics the unilateral effort required in many day-to-day activities.

Furthermore, single-arm training can enhance proprioceptive awareness within the range of controlled motion. Practicing asymmetrical pulling helps the nervous system become more aware of left-right differences, which supports improved movement quality and may help prevent practical imbalances or overuse.

If your goal is to further increase balance, agility, and overall bodily control, you might include both single-arm bench-supported rows and unstable, ground-based movements that challenge total-body coordination.

Injury Prevention and Rehabilitation

Addressing muscular imbalances is key to injury prevention. The single-arm bench-supported row provides an effective means of targeting one side of the body at a time, allowing for the correction of left-right differences in strength, mobility, or control.

This is especially valuable for athletes or individuals recovering from upper-body injuries, as the load, speed, and range of motion can be easily adjusted. By working with lighter weights and focusing on perfect form, the exercise becomes an ideal tool during rehabilitation phases—helping restore strength to the back and shoulder muscles without excessive stress on healing tissue.

However, it’s important to note that the bench-supported single-arm row is far more accessible than traditional floor-based renegade rows (which are often too challenging or destabilizing for people coming back from injury). The strength developed through careful single-arm rowing supports future, more demanding exercises and safer movement patterns in both sport and daily life.

Cardiovascular Endurance and Fat Burning

The bench-supported single-arm row is primarily a strength and muscle-building exercise. Its contribution to cardiovascular endurance or calorie burning is modest compared to high-intensity interval training (HIIT), metabolic circuits, or compound exercises involving more muscle mass (such as squats, push-ups, or plank-based renegade rows).

That said, performing rows in a fast-paced fashion—as part of a larger circuit with minimal rest—can increase heart rate modestly and contribute to overall calorie expenditure. However, its metabolic or “EPOC” (excess post-exercise oxygen consumption) effect is considerably less than HIIT or full-body, dynamic movements performed at intensity. For this reason, while the single-arm row absolutely belongs in a well-rounded training program, it should not be relied upon exclusively for fat loss or intensive cardiovascular conditioning.

Instead, pair single-arm rows with more aerobic or interval-based work for the best combination of strength development and overall fitness.

Incorporating the Bench-Supported Single-Arm Row into Your Workout Routine

Integrating the single-arm bench-supported row into your routine is straightforward, and the benefits extend beyond those of traditional bilateral strength exercises. Single-arm rows can be used as a main pulling movement on upper-body or “back” days, as an accessory exercise following compound lifts, or within rehabilitation programs to reestablish shoulder and upper-back capacity.

To maximize its effectiveness, focus on strict form: maintain a flat back, keep the torso square to the floor or slightly inclined, avoid using body momentum, and row the kettlebell or dumbbell back toward your hip, not the shoulder. Begin with lighter weights to master technique before progressing to heavier loads as your strength and control improve.

Because the exercise places less demand on the core than plank-based renegade rows, it can be safely included for beginners or during times of injury recovery. For advanced trainees, pairing single-arm rows with planks, anti-rotational holds, or dynamic compound lifts will provide a complete approach to functional strength, posture, and general athleticism.

Building a Strong Foundation, One Row at a Time

The bench-supported single-arm row may seem like just another exercise, but its impact goes well beyond simply working your upper back. By consistently incorporating this movement, you’re fortifying your body’s structural support—much like adding solid beams to a house you want to last. Too often, lifters overlook single-sided training, missing out on the hidden payoff of correcting imbalances and long-term joint health.

Many may think that more complex or “flashy” movements deliver better results. In reality, the ability to target each side individually, manage your effort, and progress at your own pace is an underrated secret weapon for lasting strength and resilience. This row quietly addresses weak links, supports better posture, and offers a sense of stability that’s easy to miss—until you feel it in your daily life.

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For a streamlined way to organize your training, track progress, and ensure the essentials—like the bench-supported single-arm row—never get overlooked, consider checking out the Dr. Muscle app. It automates everything discussed here and much more. Try it free.

FAQ

What is a bench-supported single-arm row?

A bench-supported single-arm row is a strength exercise that targets the back, shoulder, and arm muscles. It involves placing one hand and knee or foot on a bench for support while rowing a kettlebell or dumbbell with the opposite hand in a controlled motion.

What are the benefits of the bench-supported single-arm row?

This exercise builds upper-back and arm strength, improves grip, corrects muscle imbalances, and supports postural health. Its unilateral nature helps address side-to-side differences and reinforces better shoulder mechanics.

How does the bench-supported single-arm row differ from a traditional renegade row?

A bench-supported row uses the bench for postural support and emphasizes precise upper-back training; a traditional renegade row is performed in a plank with both hands on dumbbells or the floor and challenges the entire body’s anti-rotational and core strength.

Are there any risks or drawbacks?

All exercises carry some risk of strain if performed improperly. To minimize the risk, start with lighter weights, employ strict form, and progress gradually. The bench-supported row is generally safer for beginners and those with limited core or wrist strength than plank-based renegade rows.

How can the bench-supported single-arm row be incorporated into a workout routine?

Use it as a primary pulling movement, as assistance on back/upper body days, or within rehab protocols. For broader fitness and fat-loss goals, combine it with other functional, compound, and aerobic exercises.