Another benefit: The single-arm row can contribute to better posture, since it strengthens important back muscles that help you sit or stand up straight, Savage says.

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Our move today is a partial bird dog pose with a single arm row. You will need a set of medium hand weights and a flat surface. This exercise will be working your core and building stability.

The inverted row puts your body in a horizontal position, making it easier to perform. It also works the back muscles from a different angle and improves scapular retraction, which is a critical ...