Strengthen Back with Single Arm Chair Row

Single Arm Chair Row

One Side

Other Side

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Stand behind sturdy armless chair, positioning one foot slightly in front of the other in a staggered stance for stability. With your non-working hand, grasp the top of the chair's backrest to steady yourself. Hold a dumbbell in your working hand, letting it hang straight down towards the floor. Engage your core and maintain a straight back as you initiate the row. Drawing power from your upper back and shoulder, bend the elbow of your working arm and pull the dumbbell upwards towards your hip. Keep the elbow close to your body and imagine squeezing a pencil between your shoulder blades at the peak of the row. After holding the contraction for a moment, slowly lower the dumbbell back to the starting position.

Common Mistakes

Ensure your back remains straight and avoid any rounding of the shoulders. Movements should be controlled and focused on muscle engagement, avoiding any momentum or jerking motions. Ensure that the movement is driven by the back muscles rather than the arm.

Breathing

Inhale as you lift the dumbbell during the row, and exhale as you return it to the starting position. Incorporating a dumbbell in the Single Arm Chair Row can provide an effective challenge to the upper back, particularly the rhomboids and the latissimus dorsi.

Muscle Focus

Primary Muscles

Latissimus Dorsi, Rhomboids, Traps, Erector Spinae

Secondary Muscles

Rear Shoulders, Teres Majors, Teres Minor, Infraspinatus, Biceps