02/09/2026
Want to shrink your waist + build your glutes over the next 90 days?
Comment SCULPT and I’ll send you your starting macros, or grab your 3 day trial through the link in my bio now.
If you want your waist to LOOK smaller, stop only thinking about training your waist.
These two single-arm row variations hit your back slightly differently:
On the higher row, I’m driving my elbow out and back, which puts more emphasis through the upper back and rear delt area to build more width and shape across the top.
On the lat-focused row, I keep my elbow tucked closer to my body and drive it down and back towards my hip. This keeps more tension through the lat — particularly those fibres that help create that V-taper down towards your waist.
And doing them one arm at a time gives you more freedom to move through a bigger range, get a proper stretch at the front and focus on actually pulling with your back rather than letting your stronger side take over.
Build your lats + build your glutes and suddenly your waist LOOKS much smaller because you’ve created shape above and below it.
Of course, rows themselves aren’t burning belly fat. To actually reduce the body fat sitting around your waist, you need to couple your training with a consistent calorie deficit.
That’s where the full transformation comes from: lose body fat + build muscle in the right places.
Comment SCULPT and I’ll send you your macros + show you exactly how I’d structure your training.
Or start your 3 day trial through the link in my bio now.
