Exercise of the Week - One Arm Row
If you lift weights on a regular basis, you've no doubt done a one arm row. The row is usually the foundation of a solid back routine because it's a compound movement working the lats as well as the biceps. But, though this is a common exercise, it's easy to make small mistakes that can change the exercise and could even cause injury.
The key to keeping this move safe is, first, avoid twisting at the top of the motion. Use a weight you can lift with control and keep the elbow close to the body as you pull it up just to torso level. Another key point is to use your back to lift the arm. This sounds odd, but it's tempting to squeeze the biceps to pull the elbow up. While your biceps are involved, start the motion by focusing on the shoulder blade, squeezing the back to pull the arm up. Last, the pictures show the move done with the foot propped on a step. You can get more back support if you prop your knee on a weight bench.
Do it Right: Place left foot on a step or the knee on a weight bench. Support the body with the left hand as you hold a weight in the right hand, hanging the weight down towards the floor. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. Lower down and repeat for 1-3 sets of 10-16 reps, then switch sides.
Comments
I dont see the ladys back moving at all in the pictures. It seems to me that shes useing her arm to pull the wight up to the torso and her back is just keeping her in the same postion without her bending down any further. Anyone alse see the same ting?
MedowDweller - you’re right, the back isn’t moving, because it shouldn’t. The back should be kept flat and stable. Her back muscles are still contracting, though, to move the arm. The muscles that flex/extend the back are different than the muscles on the back that work to flex/extend/adduct/abduct the shoulder.
I do notice that the left/right description in the written explanation do not match the photo.
During a 1-arm row the description should be to ‘pull through your shoulder’. This isolates the back muscles and takes the biceps out of the equation.