DB 1 Arm Row: While I endorse the DB 1 Arm Row to train the upper back while also engaging core stabilizers in the low back, this advanced exercise is not recommended for everyone. Athletes must develop good form, strength, and endurance with RDL before moving on to the DB 1 Arm Row.
- Begin at the bottom position of an RDL, spine neutral from head to tail bone.
- Rest your right hand on a bench and hold a dumbbell in your left hand with arm extended and palm facing toward you.
- With spine remaining neutral and core engaged pull the dumbbell toward you—rotating to a neutral grip as you reach the top of the motion.
- Finish with elbow even with or slightly in front of your torso. Think about pulling through with your elbow as your left shoulder blade moves toward your right shoulder blade. Avoid rounded back, shoulders forward, or elbows finishing behind the torso, all of which hinder scapular movement and increase risks for shoulder injury and dysfunction.
- Under control, lower the dumbbell to starting position, allowing shoulder blade to protract (wrap around your rib cage).
- Repeat steps 1-5 for desired reps then switch sides.
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