upper back exercise, single arm row, Latissimus dorsi, rear deltoid, rhomboids, mid-trapezius, biceps

Muscles involved: Latissimus dorsi, rear deltoid, rhomboids, mid-trapezius, biceps.

Benefits: In the recent Injury Special (PP184, July 2003), Ulrik Larsen described how to prevent shoulder injuries with practical exercises and self-massage techniques. A key piece of advice was to always ensure that the rear shoulder and upper back musculature is as well developed as the front shoulder muscles. I would recommend the single arm row exercise as one of the most effective means of achieving this end.

Who should do it? The single arm row is the natural opposite movement to the bench press exercise. By incorporating both exercises into your training programme, you will develop upper body strength in a balanced way. This makes the single arm row a great exercise for athletes in any sport requiring upper body strength. Specifically, it is very useful for runners and sprinters in developing the muscles involved in a powerful arm action, since it involves pulling the elbow straight back behind the body.

Start position (above)

• Form a stable base by placing your right hand firmly on the bench in line with your shoulder, with your right knee on the bench and the other foot on the floor, parallel to the resting knee. The idea is to form a solid right-angled triangle between the foot, knee and hand. Make sure your back is straight, with your lumbar spine in the neutral position. Sticking your chest out can help achieve this position;
• Pick up the dumbbell (DB) off the floor with your left hand, holding it directly under your shoulder.

Pull movement (above)

• Initiate the lift with your elbow, by pulling it directly upwards. Imagine a string is attached to your elbow, pulling your arm up;
• Avoid any shoulder or trunk rotation as you pull the DB, so that only your arm moves, while your shoulders remain level;
• Finish with the DB up by your body as close as possible to your armpit;
• Avoid arching or rounding your back to initiate or finish the lift;
• Breathe out at the top of the lift.

Return movement

• Breathe in smoothly as you slowly lower the DB down to the start position, using your shoulder and arm muscles to ensure a gradual descent;
• Ensure your back is straight, your shoulders are wide and your posture is good before initiating the next pull.

Training tips

To develop muscle mass or strength endurance, perform 3-5 sets of 10-15 reps, with 60 seconds’ rest between sets. To develop maximum strength, perform 3-5 sets of 3-5 reps, with 2-3 minutes between sets.

Warning

The author and PP take no responsibility for injuries caused by attempting this exercise. PP recommends that you always learn new exercises under the guidance of a professional.

Raphael Brandon

Illustrations by Viv Mullett