Proper Form for the One Arm Dumbbell Row

I really like this move for several reasons. Done correctly it can be used to not only gain strength throughout the shoulder and upper back, it is also a valuable tool for maintaining or even increasing movement in the scapula. The issue I see however is typically very poor form on this one. Like many other strength moves people are too quick to loose form in favor of trying to use the next heaviest dumbbell. Ego can be such a pain sometimes, literally!

 To perform the move, use a regular weight bench and place a hand and knee on top of it for balance and to stabilize the core. Notice the distance between the hand and knee on the bench. A common error I see is the hand and knee being too close together forcing a rounding of the spine which alters the angle of articulation in the scapula. 

The objective is to attempt to have your back as flat as you can. This will allow you to pull with the muscles of the upper back and posterior shoulder while allowing the natural movement of the shoulder joint. 

Another Common Flaw that I see is people attempting to rotate their spine as they do the move. This again is typically a sign that the weight is too heavy. Try to maintain control over the movement and keep the back flat throughout the motion. 

For the action of the movement, start with your arm holding the dumbbell straight below your shoulder with the palm facing your knee. Make sure you keep the back leg straight but not totally locked in the knee. Now keeping your back straight, slowly begin to lift the dumbbell focusing on pulling the scapula towards the spine and twist the hand so the palm now faces the other arm. Continue to pull until your body want to begin to twist. Now lower the weight back down slowly to the starting position. 

Like I mentioned earlier I really like this exercise. One of the most difficult areas in the body to strengthen is the upper back. Most typical weight lifters have over developed their chest by focusing too much on bench press and other chest moves. This causes there to be tightness in the upper back that can limit your ability to maintain even strength through the chest and upper back and can have a detrimental affect on the positioning of the shoulder. This move is a great tool for focusing on the movement of the shoulder joint while providing the necessary stimulus to gain some great strength throughout  the posterior shoulder and thoracic back.

Add it into your workout if you do not use it on a regular basis already.