One Arm Row
Step by step
How to perform
- Keep your back straight and parallel to the floor, allowing your right arm to hang down and fully extend.
- Pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso still.
- Hold for a moment at the top of the movement, squeezing your back muscles.
- Slowly lower the dumbbell back to the starting position, repeating the exercise for your desired number of repetitions before switching to the other side.
Overview
About this exercise
The One Arm Row is a strength training exercise that primarily targets the muscles in the back, but also works the biceps and shoulders, contributing to improved posture and upper body strength. It's suitable for individuals at any fitness level, from beginners to advanced athletes, due to its adjustable resistance level. This exercise is particularly beneficial for those seeking to enhance their upper body strength, improve muscular balance, and promote better postural alignment.
Coaching cues
Form tips
Choose a weight that allows you to complete the exercise with good form but is still challenging. If the weight is too heavy, it can lead to improper form and potential injuries. Conversely, if it's too light, you won't get the full benefits of the exercise.
Avoid jerky or fast movements. The key to this exercise is controlled, smooth movements. Rushing through the exercise or using momentum to lift the weight rather than your muscles can lead to less effective results and potential injuries.
During the exercise, make sure to keep your core engaged. This not only helps to stabilize your body,
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