Single Arm Dumbbell Row

What is Single Arm Dumbbell Row:

The Single Arm Dumbbell Row is a unilateral, compound strength-training exercise that targets the back muscles, particularly the latissimus dorsi, trapezius, and rear deltoids. This exercise involves pulling a dumbbell in a rowing motion while supporting the body with the opposite hand on a bench or stable surface. Because it works one side of the body at a time, it helps correct muscular imbalances, enhances mind-muscle connection, and improves postural stability.

Key Benefits:

  • Size and Strength: Targets the shoulder extensors & abductors, scapular retractors, elbow flexors, and forearm flexors, promoting muscle growth and strength improvement.
  • Joint Stability: Enhances shoulder and elbow stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves shoulder extension & abduction, scapular retraction, elbow flexion, and grip strength, and overall fitness, translating to improved performance in daily activities and sports.

Variations:

  • Barbell Row: Performed in the sagittal plane or with a grip around shoulder width apart, biasing the latissimus dorsi.
  • Barbell Row to Chest: Performed in the transverse plane or with a wider than shoulder width apart grip, biasing the rear delts and middle trapezius.
  • Chest Supported Row: Done with the chest resting on an incline bench, improving stability and efficiency.
  • Pendlay Row: Performed from a dead stop on the floor; great for explosive strength and stricter form.
  • Yates Row: A more upright version with an underhand grip; emphasizes traps and mid—scapular retraction.

Equipment Variations:

  • Smith Machine Barbell Row: Variation using a Smith machine, providing more stability and control; ideal for beginners, rehab, or those who prioritize efficiency.
  • T-Bar Row: Variation using a landmine setup for heavier loads with reduced lower back stress.
  • Dumbbell Row: Variation using dumbbells (or any single hand-held objects), offering more versatility in execution technique and setups.

Grip Variations:

  • Pronated Grip (Palms Down): Puts the biceps brachii in a mechanical disadvantage, putting more emphasis on the brachioradialis.
  • Neutral Gip Grip (Palms Facing Each Other): Also puts the biceps brachii in a mechanical disadvantage, putting more emphasis on the brachioradialis.
  • Supinated Grip (Palms Up): Places the biceps brachii in a mechanically advantageous position, increasing their activation.

How to perform Single Arm Dumbbell Rows:

  • Setup: Place a dumbbell beside a flat bench. Position yourself with one knee and hand on the bench (same side), while the opposite foot is planted firmly on the ground. The dumbbell should be near your grounded foot.
  • Entry: Reach down with your free hand and grip the dumbbell with a neutral grip (palm facing inward). Brace your core and ensure your spine is neutral before lifting.
  • Starting Position: Your torso should be parallel to the floor, back flat, and head aligned with your spine. The working arm should be fully extended downward, holding the dumbbell just off the floor.
  • Execution: Pull the dumbbell toward your waist, driving the elbow back while keeping it close to your body.
  • Return and Repeat: Lower the barbell back to the starting position under control, then repeat the movement for your desired repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale at the end position.
  • Shallow Breaths: Avoid holding your breath for too long, and inhale/exhale throughout the movement as necessary.
  • Grip Width: Perform the exercise in the sagittal plane (shoulder-width grip) to bias the lats, or in the transverse plane (wider than shoulder-width) to bias the rear delts and middle traps.
  • Scapular Engagement: Maintain scapular depression and retraction throughout the movement for stability.
  • Shoulder Rotation: Maintain external shoulder rotation for better stability throughout the exercise.
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    Additional Information:

    Ways to make it easier:

    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Decreasing the Weight

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Increasing the Weight