Single Arm Row Exercise

As bodybuilding began to grow in popularity, particularly in the 1940s and 1950s, exercises targeting the back and shoulders became more common, with the single arm row gaining attention due to its ability to target the lats and upper back muscles effectively. This exercise also became a key part of rehabilitation and physical therapy regimens because of its focus on unilateral strength and muscle imbalances. Over time, the single arm row became a staple in both gym workouts and functional fitness routines due to its simplicity, effectiveness, and ability to target multiple upper-body muscles at once.

Purpose: Strengthens the back muscles, including the latissimus dorsi (lats), traps, and rhomboids. It also engages the biceps and core for stability, making it an excellent compound movement for improving upper body strength, posture, and functional movement. This exercise is especially beneficial for correcting muscle imbalances between the left and right sides of the body.

Targeted Areas: Latissimus dorsi (lats), rhomboids, trapezius

Instructions:

1. Begin by placing your left knee and hand on a bench for support, or placing your hand on an inclined bench with your feet braced, creating a stable position with your torso parallel to the floor.

2. Hold a dumbbell in your right hand, allowing it to hang straight down from your shoulder, with your palm facing inward toward your body. Ensure that your back is flat, your chest is open, and your core is engaged.

3. Pull the dumbbell upward, keeping your elbow close to your body and leading with your elbow, not your hand.

4. Continue pulling the dumbbell until your elbow is at a 90-degree angle or slightly higher, squeezing your shoulder blades together at the top.

5. Slowly lower the dumbbell back to the starting position with control.

6. Perform 8–12 repetitions on one side, then switch to the other arm and repeat. Complete 2–4 sets per side.

   
   

Tips:

• Keep your movements slow and controlled, avoiding jerking or swinging the dumbbell.

• Maintain a neutral spine throughout the exercise to avoid any strain on your lower back.

• Focus on squeezing your back muscles at the top of the movement for maximum activation.

• If needed, start with a lighter weight to ensure proper form before progressing to heavier loads.

Who Should Do the Single Arm Row?

The Single Arm Row is a strength exercise that targets the back, shoulders, and arms, and is beneficial for improving posture, upper body strength, and muscle balance. It is ideal for:

• Athletes: Especially those involved in sports requiring pulling motions, such as rowing, climbing, and swimming.

• Individuals with Postural Imbalances: Strengthens the upper back and helps counteract forward-rounded shoulders from sitting or slouching.

• Weightlifters and Strength Trainees: A great addition to a strength training program for building back muscles and improving pulling mechanics.

• People with Shoulder Imbalances: Strengthening one side at a time can help address muscle imbalances and promote symmetry.

• Those Looking to Improve Core Stability: The single-arm nature of the row also engages the core for stabilization, which improves overall functional strength.

Who Should Avoid or Modify the Single Arm Row?

While beneficial, some individuals may need to modify or avoid the exercise:

• People with Acute Shoulder Injuries or Discomfort: Those with rotator cuff injuries or shoulder impingement should consult a professional before performing this exercise, as it can stress the shoulder joint.

• Individuals with Severe Lower Back Issues: If the back is not properly stabilized, this exercise can strain the lower back. It’s important to keep the spine neutral and avoid excessive rounding or arching.

• Those with Wrist or Elbow Pain: If gripping or bending the arm causes discomfort, using a neutral grip or switching to a machine variation may be better.

• Beginners with Poor Form: For those new to weight training, it’s important to learn proper mechanics (engaging the core, stabilizing the shoulder) to avoid compensating and injuring the back or shoulder.

• People with Unhealed Back Injuries: Those recovering from disc herniations, severe back strains, or surgeries should avoid or modify the exercise until cleared by a professional.