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- Stretching Exercises
- Resistance Band Exercises
- Gym Ball - Swiss Ball Exercises
- Free Weights Exercises
- Body Weight Exercises
- Resistance Machine Exercises
- Lower Leg & Ankle Exercises
- Back Exercises
- Shoulder Exercises
- Hip & Groin Exercises
- Elbow and Arm Exercises
- Knee, Hamstring & Thigh
- Wrist & Hand Exercises
- Core Strengthening
- Pilates Exercises
- Plyometrics
- Vibration training
Single Arm Row
The single arm row works the muscles around the shoulder blades. Really focus on using the shoulder blade to initiate the upwards movement.
Teaching points
- Place one knee and the same hand on a bench with the other foot on the floor and dumbbell in the other hand.
- Lean forwards so that the spine is straight and appoximately parallel to the floor.
- Pull the dumbbell upwards, towards your chest.
- Do not allow excessive rotation of the back, or shoulder elevation.
- Lower the dumbbell back to the starting position under control.
Variations & progressions
- Perform without a bench with the feet wide apart, knees bent and hips flexed forwards.
- Maintain good alignment throughout.
Muscles worked
- Latissimus Dorsi.
- Rhomboids.
- Biceps Brachii.
- Trapezius.
Alternative exercises
- Bent over row.
- Seated row with a resistance band.
- Seated row machine.
Related injuries
- Postural Kyphosis.
