One-Arm Row: Benefits, Techniques, and Proper Form

How Do You Row With One Arm?

Performing a one-arm row involves executing a pulling motion with a single arm, typically using a dumbbell, cable, or machine, to target the back muscles while simultaneously engaging the core for stability and addressing muscular imbalances.

Understanding the One-Arm Row: Benefits & Mechanics

The one-arm row is a foundational exercise for developing a strong and balanced back. Unlike bilateral (two-arm) movements, unilateral exercises like the one-arm row offer unique advantages.

• Why One-Arm Rows?

  • Addresses Muscular Imbalances: Many individuals have strength discrepancies between their left and right sides. Unilateral training forces each limb to work independently, helping to identify and correct these imbalances.
  • Enhances Core Stability: Without the support of the second arm, the core musculature (obliques, rectus abdominis, erector spinae) must work harder to stabilize the torso and prevent rotation, making it an excellent anti-rotational exercise.
  • Increased Range of Motion: A single arm can often achieve a slightly greater range of motion compared to two arms working simultaneously, potentially leading to more comprehensive muscle activation.
  • Improved Grip Strength: Unilateral loading can challenge grip strength more intensely.
  • Sport-Specific Training: Many sports involve unilateral movements (e.g., throwing, swinging), making one-arm rows highly transferable.

• Muscles Engaged

  • Primary Movers (Back):
    • Latissimus Dorsi (Lats): The large V-shaped muscle of the back, responsible for adduction, extension, and internal rotation of the shoulder.
    • Rhomboids (Major & Minor): Located between the scapulae, responsible for scapular retraction (pulling the shoulder blades together) and downward rotation.
    • Trapezius (Mid & Lower): Assists with scapular retraction and depression.
  • Synergists (Assisting Muscles):
    • Biceps Brachii: Assists in elbow flexion during the pull.
    • Posterior Deltoid: Assists in shoulder extension and horizontal abduction.
  • Stabilizers:
    • Erector Spinae: Maintains spinal neutrality.
    • Obliques & Rectus Abdominis: Prevents torso rotation and maintains core rigidity.
    • Rotator Cuff Muscles: Stabilize the shoulder joint.

Types of One-Arm Rows and Execution

While the fundamental movement pattern remains consistent, one-arm rows can be performed with various equipment, each offering slight variations in stability and resistance profile.

Dumbbell Bent-Over One-Arm Row (Supported)

This is the most common and often recommended variation for beginners due to the stability provided.

• Setup:
  • Place a flat bench or sturdy object to your side.
  • Place the knee and hand of your non-working side on the bench, ensuring your back is flat and parallel to the floor. Your supporting arm should be directly under your shoulder.
  • The foot of your working side should be firmly planted on the floor, slightly out to the side for balance.
  • Grasp a dumbbell with your working hand, letting it hang directly below your shoulder with your arm fully extended and palm facing inward (neutral grip).
  • Engage your core to keep your spine neutral and prevent any rounding or arching. Your gaze should be slightly forward, not directly down.
• Execution:
  • Initiate the pull by retracting your shoulder blade, pulling the dumbbell upwards towards your hip or lower rib cage.
  • Focus on leading with your elbow, pulling it high and back.
  • Squeeze your back muscles at the top of the movement. Avoid shrugging your shoulder towards your ear.
  • Slowly lower the dumbbell back to the starting position with control, allowing your shoulder blade to protract (move forward) at the bottom for a full stretch, but without losing core tension or rounding your back.
  • Complete all repetitions on one side before switching to the other.
• Common Mistakes:
  • Rounding the Back: Leads to spinal injury. Maintain a neutral spine throughout.
  • Using Momentum: Jerking the weight up reduces muscle activation and increases injury risk.
  • Shrugging the Shoulder: Indicates excessive upper trap involvement rather than lats/rhomboids. Keep the shoulder depressed.
  • Insufficient Range of Motion: Not allowing full scapular protraction at the bottom or full retraction at the top.
  • Torso Rotation: Excessive twisting of the torso indicates poor core engagement or too heavy a weight.

Cable One-Arm Row

This variation provides constant tension throughout the range of motion.

• Setup:
  • Set the cable pulley to a low or mid-height position, depending on the desired angle.
  • Stand or sit perpendicular to the cable machine. If standing, stagger your stance for balance.
  • Grasp the handle with one hand, taking a step back to create tension. Keep your chest up and core engaged.
• Execution:
  • Similar to the dumbbell row, initiate the pull by retracting your shoulder blade and pulling the handle towards your hip or lower rib cage.
  • Control the eccentric (lowering) phase, allowing your arm to extend fully and your shoulder blade to protract.
  • Maintain a stable torso throughout the movement, resisting rotation.

Machine One-Arm Row

Machine rows offer maximum stability, allowing for greater isolation of the target muscles.

• Setup:
  • Adjust the seat and chest pad to ensure proper alignment.
  • Grasp one handle with a neutral grip. Your non-working hand can be used to brace yourself against the machine or placed on your hip.
• Execution:
  • Pull the handle towards your torso, focusing on squeezing your shoulder blade back and down.
  • Control the return phase, allowing for a full stretch in the back.
  • The machine's fixed path helps ensure proper form and reduces the need for extensive stabilization.

Proper Form: Key Principles for Safety & Effectiveness

Regardless of the variation, adhering to these principles is crucial for maximizing the benefits of the one-arm row and preventing injury.

• Spinal Alignment: Always maintain a neutral spine from head to tailbone. Avoid rounding your lower back or hyperextending your neck.
• Scapular Retraction: The movement should originate from the shoulder blade. Think about pulling your shoulder blade towards your spine and down, rather than just pulling with your arm.
• Controlled Movement: Focus on a slow, controlled eccentric (lowering) phase. This builds strength and ensures proper muscle engagement. Avoid using momentum or dropping the weight.
• Core Engagement: Actively brace your abdominal muscles throughout the entire movement. This prevents unwanted torso rotation and protects your spine. Imagine "bracing for a punch."
• Full Range of Motion: Allow for full protraction of the shoulder blade at the bottom of the movement (without losing spinal integrity) and full retraction and squeeze at the top.

Programming One-Arm Rows into Your Routine

One-arm rows are versatile and can be incorporated into various workout splits.

• Rep Ranges & Sets:
  • For strength and hypertrophy (muscle growth): 3-4 sets of 6-12 repetitions per arm.
  • For endurance: 2-3 sets of 12-15+ repetitions per arm.
  • For power: (e.g., Kroc rows with heavy weight) lower reps, higher sets, often to failure.
• Placement in Workout:
  • Typically performed early in a back or pulling workout after compound movements like pull-ups or deadlifts, or as a primary back exercise if focusing on unilateral strength.
  • Can also be used as an accessory exercise to target specific back areas or address imbalances.
• Progression & Regression:
  • Progression: Increase weight, increase repetitions, slow down tempo (more time under tension), reduce support (e.g., unsupported dumbbell rows), or incorporate pauses at the top.
  • Regression: Decrease weight, use a more stable setup (e.g., machine row), or reduce the range of motion if necessary due to flexibility or pain.

Who Can Benefit from One-Arm Rows?

The one-arm row is a highly beneficial exercise for a wide range of individuals.

• Addressing Imbalances: Essential for anyone looking to correct strength and muscular imbalances between their left and right sides.
• Enhancing Core Stability: Valuable for athletes and general fitness enthusiasts seeking to improve core strength and anti-rotational capabilities.
• Athletic Performance: Improves pulling strength and contributes to overall athleticism, particularly in sports requiring unilateral pulling or rotational power.
• Rehabilitation: Under the guidance of a physical therapist, one-arm rows can be carefully integrated into rehabilitation programs to rebuild strength and stability after injury.

Safety Considerations & When to Consult a Professional

While highly effective, proper execution is paramount to avoid injury.

• Pre-existing Conditions: Individuals with pre-existing back, shoulder, or elbow conditions should consult a healthcare professional or physical therapist before attempting one-arm rows.
• Pain vs. Muscle Burn: Differentiate between muscle fatigue/burn and sharp, persistent pain. Any sharp pain in the back, shoulder, or elbow during the exercise indicates that you should stop immediately.
• Seeking Expert Advice: If you are unsure about your form, experiencing pain, or have specific fitness goals (e.g., returning from injury, competitive training), consider seeking guidance from a certified personal trainer, strength and conditioning coach, or physical therapist. They can provide personalized instruction and modifications to ensure safe and effective training.