EPHYT

Alternating Single-Arm Row with Dumbbells from Push-Up Position

Equipment Needed

  • Two dumbbells (light to moderate weight, depending on ability).

Movement Execution

  1. Starting Position:
    • Begin in a push-up position with your hands gripping the dumbbells directly under your shoulders and feet shoulder-width apart for stability.
    • Keep your body in a straight line from head to heels, engaging your core and glutes.
  2. Row Movement:
    • While maintaining a stable core, lift one dumbbell by pulling your elbow back toward your hip, squeezing your shoulder blade toward your spine.
    • Lower the dumbbell back to the ground in a controlled motion.
    • Alternate arms, performing the row movement with the other arm while stabilizing with the opposite side.
  3. Breathing:
    • Exhale as you lift the dumbbell; inhale as you return to the starting position.

Proprioceptive Cues

  • Engage your core to prevent twisting or sagging through your hips.
  • Focus on keeping your shoulders square to the ground.
  • Drive the movement from the back muscles, not just the arms.
  • Visualize pulling the dumbbell toward your lower ribs to maximize lat engagement.

Common Cheat Movements or Mistakes

  1. Rotating Hips or Shoulders: Reduces core activation and compromises stability.
  2. Sagging Hips: Indicates poor core engagement and increases lumbar strain.
  3. Using Momentum: Swinging the dumbbell instead of controlled muscle activation.
  4. Incorrect Grip: Not maintaining a firm grip on the dumbbell can lead to imbalance.

Sets, Reps, and RPE

  • Beginner: 2–3 sets of 8–10 reps per arm at RPE 4–5.
  • Intermediate/Advanced: 3–4 sets of 10–12 reps per arm at RPE 6–7.
  • Use tempo control for progression (e.g., 3 seconds lift, 3 seconds lower).

Progression or Variations

  • Increase Resistance: Use heavier dumbbells as strength improves.
  • Feet Together: Reduces stability, increasing core activation.
  • One leg suspended at a time: Increase balance difficulty
  • Add a Push-Up: Combine the row with a push-up between each rep.
  • Single-Arm Row Hold: Hold one arm at the top of the row while alternating rows with the other arm.

Why Perform This Exercise?

  • Combines upper body strength with core stability, enhancing functional fitness.
  • Promotes symmetrical development by working each side independently.
  • Improves shoulder girdle and scapular stability.

Clinical Reasons to Perform This Exercise

  1. Shoulder Dyskinesis: Enhances scapular control and stability.
  2. Core Instability: Builds core endurance and control to prevent excessive spinal movement.
  3. Rotator Cuff Weakness: Strengthens rotator cuff muscles and supporting stabilizers.

Who Should Perform This Exercise?

  • Athletes: Especially beneficial for swimmers, rowers, and combat sports practitioners.
  • Desk Workers: Helps counteract poor posture by strengthening the upper back and core.
  • Rehabilitation Patients: Suitable for those recovering from mild to moderate shoulder or core stability impairments.

Muscles Involved

Latissimus Dorsi (Lats)

  • Origin: Spinous processes of T7–T12, thoracolumbar fascia, iliac crest, and lower ribs.
  • Insertion: Intertubercular groove of the humerus.
  • Function: Shoulder extension, adduction, and internal rotation.

Trapezius (Traps)

  • Origin: Occipital bone, nuchal ligament, and spinous processes of C7–T12.
  • Insertion: Lateral clavicle, acromion, and scapular spine.
  • Function: Scapular elevation, retraction, and depression.

Posterior Deltoids

  • Origin: Spine of the scapula.
  • Insertion: Deltoid tuberosity of the humerus.
  • Function: Shoulder extension, horizontal abduction, and external rotation.

Rotator Cuff Muscles

  1. Supraspinatus
    • Origin: Supraspinous fossa of the scapula.
    • Insertion: Superior facet of the greater tubercle of the humerus.
    • Function: Shoulder abduction and stabilization of the humeral head.
  2. Infraspinatus
    • Origin: Infraspinous fossa of the scapula.
    • Insertion: Middle facet of the greater tubercle of the humerus.
    • Function: External rotation and stabilization of the shoulder joint.
  3. Teres Minor
    • Origin: Lateral border of the scapula.
    • Insertion: Inferior facet of the greater tubercle of the humerus.
    • Function: External rotation and adduction of the shoulder.
  4. Subscapularis
    • Origin: Subscapular fossa of the scapula.
    • Insertion: Lesser tubercle of the humerus.
    • Function: Internal rotation and stabilization of the shoulder joint.