EPHYT

Single Arm Row with Weights

How to Perform Single Arm Row with Weights

Equipment Needed

  • Dumbbell or kettlebell
  • Flat bench
  • Proper exercise mat or padded surface

Movement Execution

  1. Set-Up
    • Place a flat bench in front of you and position it perpendicular to your body.
    • Kneel on one knee with the opposite leg extended back for stability.
    • Place one hand and knee on the bench, creating a stable base.
    • Hold a dumbbell/kettlebell in the free hand.
  2. Bent Over Position
    • Lean forward at the hips to create a parallel or slightly higher than parallel alignment to the floor.
    • Maintain a flat back, keeping the spine neutral.
    • The non-working arm can rest on the bench for support.
  3. Performing the Row
    • Initiate the row by pulling the dumbbell/kettlebell up towards your hip.
    • Keep the elbow close to your body, driving the movement from the shoulder blades and engaging the latissimus dorsi muscle.
    • Visualize pulling the weight with your back muscles, not just your arm.
    • Squeeze the shoulder blades at the top of the motion, feeling the full engagement of the lats.
  4. Return
    • Lower the weight back to the starting position with control.
    • Focus on a slow and controlled descent to maintain tension on the working muscles.

Proprioceptive Cues

  • Visualize pulling the weight with your shoulder blades, not just the arm.
  • Engage the core to maintain stability throughout the exercise.
  • Keep the movement smooth and avoid swinging or jerking the weight.

Muscle Engagement

  • Primary Movers: Latissimus dorsi, teres major, rhomboids, and lower trapezius.
  • Secondary Muscles: Biceps brachii, posterior deltoid, and erector spinae.

Common Cheat Movements or Mistakes

  1. Swaying or Jerking: Using momentum to lift the weight instead of focusing on controlled muscle contraction.
  2. Hunching the Shoulders: Failing to maintain a neutral spine, causing stress on the lower back.
  3. Elbow Position: Allowing the elbow to flare out too far, which reduces the engagement of the latissimus dorsi.
  4. Over-gripping the Weight: Overly tense grip can reduce the mind-muscle connection.

Sets, Reps, and RPE (Rate of Perceived Effort)

Strength Training

  • Hypertrophy: 4–5 sets of 8–12 repetitions.
    • RPE: 6–8 (moderate to hard effort; focused on muscle endurance and volume).
    • Goal: Increase muscle size, especially targeting type 2 muscle fibers.

Progression and Variations

  • Increase weight gradually as strength improves, maintaining the correct form.
  • Perform rows with both arms for balanced muscle development if using lighter weights.
  • Add a pause at the top of the movement to increase the time under tension.
  • Variate the grip (neutral or pronated) to target different muscle fibers within the latissimus dorsi.

Why Perform Single Arm Row with Weights?

  • Strength Development: Enhances muscular endurance and strength in the upper back and arms.
  • Functional Movement: Improves posture and shoulder stability, which is crucial for everyday activities.
  • Muscle Hypertrophy: Targets the latissimus dorsi, which is one of the largest muscles in the back, aiding in the development of a broad, strong back.

Clinical Reasons to Perform Single Arm Row with Weights

Evidence-Based Benefits

  1. Strengthening of the Back Muscles: Enhances stability and reduces the risk of lower back injury.
  2. Posture Improvement: Corrects imbalances and strengthens muscles responsible for upright posture.
  3. Functional Improvement: Enhances grip strength and shoulder stability, both crucial for performing daily tasks safely and effectively.

Who Should Do Single Arm Row with Weights?

  • Clinical Ailments:
    • Shoulder Injuries: Useful for rebuilding strength and stability after rotator cuff injuries or dislocations.
    • Post-Surgery Rehab: Aids in the recovery and strengthening of the shoulder after surgeries such as shoulder reconstruction.
  • Athletes: Especially beneficial for those involved in sports requiring upper body strength and stability.
  • Desk Workers: Helps counteract the effects of prolonged sitting and poor posture, improving strength and endurance in the upper back muscles.

Muscles Involved

Primary Movers

  1. Latissimus Dorsi
    • Origin: Spinous processes of T7–T12, iliac crest, and the thoracolumbar fascia.
    • Insertion: Intertubercular groove of the humerus.
    • Function: Adducts, extends, and internally rotates the shoulder; provides scapular depression and downward rotation.

Secondary Muscles

  • Teres major, rhomboids, posterior deltoid, biceps brachii, and erector spinae.