- Erector Spinae
- Rotatores
- Obliques
- Hamstrings
- Upper and lower Trapezius
- Rhomboids
- Psoas Major
Exercises working similar muscle groups
Level 1
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Single Arm Bent Over Rows
Single Arm Bent Over Rows strengthen the core and upper back muscles. The unilateral nature of the movement helps correct muscle imbalances on each side of the body.
A note of caution: ensure your lower back remain in a neutral position, the rotation that occurs with this exercise is damaging to the lower back if performed with spinal flexion
Functional Benefit
Develops strength in the extensor muscles and upper back muscles helping to correct rounded shoulders. Challenges the mid section, trains the rotation producing muscles particularly of the lower back whilst improving movement coordination
Technique Tips - Single Arm Bent Over Row
Keep lower back in neutral (not rounded) posture
Keep weight close to shins
Rotate slightly through the torso as the weight is raised
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Weight Recommendation for 15 repetitions of single arm bent over rows using a dumbbell (kg's)
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