EOW: Unbraced Single Arm Dumbbell Row
January 21, 2011 by Admin: Joe Hashey, CSCS
Filed under Featured, Strength Training
The response to our YouTube Videos has been AMAZING…which leads to a new weekly feature on Synergy – Exercise Of The Week (E.O.W).
Every Friday (with a few mid week bonuses) we will post a 1-2 minute video with an effective exercise that you can implement RIGHT AWAY!
If you have any muscle group requests (ie a tricep exercise) then post your needs in the comments and I will add them to the list.
Exercise Of the Week (EOW) #1: Unbraced Single Arm Dumbbell Rows.
Primary Muscle(s) Targeted: Upper back
Secondary Muscles: Core, bicep, forearm, posterior chain
Unbraced Single Arm Dumbbell Row Video
When To Use Unbraced DB Rows: Add this exercise as a supplementary upper body movement. I like to superset them with “DB standing power cleans” or band pull aparts.
Requests? Post them up in the comments and subscribe below!
BONUS VIDEO
Want to crank it up? Try the unbraced dumbbell row with this pyramid set!
- Joe Hashey, CSCS -
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EOW: Unbraced Single Arm Dumbbell Row http://www.synergy-athletics.com/effecti...
@jhashey good alternative. Me and my training partner have been doing them dead stop style
@badbadleroyb another good alternative! Both work great
Joe,
Thanks for the video. I’m going try these at the gym today. What rep range do you prefer for this exact exercise?
Very cool.
So, would taking one of the feet off the ground be the next step toward working the core more, or would the drop in weight necessary to do that make the exercise less useful?
Thanks Jim! Hmm, I’ve never taken it that far but I’m going to assume a big weight drop. I’ll give it a try!
Joe
Joe – I like 8-12. Thanks and enjoy!
Joe
I like to do unbraced single-arm rows as part of my warmup for heavy single-arm rows. That way I make efficient use of time by getting some core work along with my warmup. I then do what I call a “semi-braced” row by assuming a staggered stance and putting the nonworking hand on my forward knee. After several sets with progressively heavier weights I am ready for my work sets, which I do with both feet on the floor and one hand on a bench.