The bent-over row is an elite exercise for building a thick, muscular back. Both barbell and dumbbell variations demand effort from the lats, traps and rhomboids, making it one of the most effective compound movements for strength and hypertrophy.
But Croatian IFBB bodybuilder Petar Klancir has shared a simple tweak to get even more out of your rows: performing them one arm at a time. It may seem like a minor change, but adding it to your programme could help you break through a plateau and build an even stronger back.
Why the See-Saw Row Is So Effective
What the see-saw row does particularly well is increase time under tension. Because you’re holding both dumbbells for the full duration of the set while alternating reps, your back, grip and core have to stay switched on for longer. That makes it a brutal variation for building strength and muscular endurance.
Like most compound lifts, rows recruit multiple muscle groups – but the see-saw variation adds an extra stability demand. Alongside the lats, traps and rhomboids, your core works hard to resist rotation; your forearms and biceps assist with grip and pulling; your rear delts are engaged; and your glutes and hamstrings fire to keep your torso fixed in position. In short, it’s not just your back doing the work.
Can Alternating Rows Build a Bigger Back?
Alternating rows can also help improve control and focus on each side. While you’re not training one arm in isolation in the same way as a supported single-arm row, working one side at a time still lets you concentrate on driving the elbow back, keeping your torso stable and maintaining clean form through each rep.
How to Do a See-Saw Row
- Hold a pair of dumbbells at your sides, keep your back flat, hinge at the hips and bend your knees slightly, as if setting up for a deadlift
- Brace your core and row one dumbbell towards your waist, keeping the other arm extended
- Lower the weight under control, then row the opposite dumbbell
- Continue alternating reps while keeping your torso fixed and hips square
