Today's Edge: Row work is key for posture and healthy shoulders. Make sure you're getting your row work right to get the most out of it. Here are some important details on the Dumbbell Transverse 1-Arm Row.
BENEFITS:
This exercise targets the upper back and core. It's important for posture and healthy shoulders to include ample row work in your training. The unique placement of the outstretched leg places a challenge on the core to hold stable while the row action is occurring.
COACHING KEYS:
Keep your chin tucked in a double chin position. Push through the non-row arm to keep your chest away from the bench. Keep the leg thats not on the bench in an outstretched/straight knee position. Maintain a flat back and tight core. When performing the row avoid cranking too far into shoulder extension. Do not row so far back that your elbow ends up way above the level of your body. This can create stress through the front of the shoulder.
HOW TO USE:
Use this exercise in upper body or total body lifts. It will pair well with core exercises, lower body exercises, or non-grip dominant upper body work like a push-up. Shoot for 2-4 sets of 6-15 repetitions.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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