How to Properly Perform the One-Arm Row
Horizontal pulls are among the most under-appreciated exercises many exercisers overlook when working out their upper bodies. The dumbbell one-arm row, in particular, is one of the most recognized horizontal pulling exercises, and for a good reason. A healthy dose of one-arm rows will improve your posture by building strength and stability in your core and mid-back muscles.
Despite all the benefits of one-arm rows, many exercisers neglect them in favor of vertical pulling movements like lat pull-downs and pull-ups. While these exercises are great, excessive vertical pulling can create tightness in your upper back and lats.
Pulling through the horizontal plane helps to stretch your lats around your ribcage to promote healthy movement of your ribs and scapula. Perform some variation of one arm rows at least 2-3x a week to reap the maximum reward from this exercise.
You can perform one-arm rows with machines, bodyweight, or free weights (as shown in the demo below). I recommend adding a variety of different variations into your training routine.
Training Guidelines:
Perform every repetition with a slow and controlled tempo, moving your arms and lats through a full range of motion.
For heavy-intensity training days, select a weight with which you can perform 5-6 reps and repeat for 3-4 sets in each arm.
For moderate intensity, select a weight with which you can perform 8-12 reps and repeat for 3-4 sets on each arm.
For light-intensity training days, select a weight with which you can perform 15-20 reps and repeat for 3-4 sets.
Incorporating a variety of horizontal rowing movements at different training intensities will do wonders for your postural health, athletic abilities, and overall quality of life. Don't sleep on this exercise; you'll miss some serious strength gain potential.
