Exercise Spotlight – Single Arm Row

The Single Arm Row is my favourite upper body pulling exercise. By having your feet square and 3rd point of contact through your non-working arm, you can create a really stable position to lift heavy weights. It is for everyone, there is only a very low body awareness required to be able to perform this movement safely. You need minimal equipment too, a dumbbell and then something sturdy to lean on and you are good to go. This exercise gets your core working hard to brace and to resist rotation, you will feel it in your oblique’s the next day if you work hard to resist excess rotation. With 3 points of contact for support, you are really able to isolate your big pulling muscles of the back and arms. It will also raise awareness of any side to side deficiencies.

Exercise Suitability:
Beginners: ✔️
Advanced: ✔️
 
What are the key technique points?

• Set up with feet square and soft knees to keep the tension on your muscles throughout, putting your non-working arm on a box or bench just in front of you to get the bent over position
• Maintain a flat back position, head down and try to resist excessive twisting to get the weight up
• Let your working arm hang down, initiate the movement by retracting your shoulder blade and then pull your elbow up towards the ceiling.
• Try to feel the muscles squeezing in your back as you complete the movement keeping your elbow tucked in by your side throughout

If you'd like to have some in person coaching then I have a range of options available in Glasgow from private 1 2 1 training, group training and even weight training technique workshops. You can view the options by clicking here.

Follow me on Instagram to keep up with the latest events, news and tips. @StrengthCoachGlasgow