Single Arm Dumbbell Row

Single Arm Dumbbell Row

Keys to this activity are:

1. Reach through bench with support side hand throughout
2. Maintain stacked position of pelvis and rib cage throughout
3. Avoid excessive sternal compression

Some reasons to include this activity:

1. Improve internal rotation of the shoulder. By pushing with the arm at 90 degrees on the support side and pulling the scapula into ER on the pulling side, the respective GHJs will be biased towards internal rotation.
2. Improve anterior to posterior expansion. At a relatively lighter load, if the support side is maintained back, the rib cage will be able to expand anteriorly due to the position of the arm and the influence of gravity and posteriorly due to the position of the scapula towards IR.
3. Improve activation of trunk musculature. If the support side is maintained back, turning is enhanced in the trunk and musculature such as the obliques will be more likely to participate in rotating the trunk.

For more information on how to use exercises like this to improve movement, visit: https://chaplinperformance.com

Видео Single Arm Dumbbell Row канала Chaplin Performance