Alternating Single Arm Dumbbell Pendlay Row

Instructions for proper form

Start by standing with your feet shoulder-width apart, holding a dumbbell in your right hand. Bend slightly at the hips and knees to maintain a straight back, leaning forward at a 30 to 45-degree angle. Keep your left arm extended downward or resting on your thigh for balance. Engage your core for stability. Pull the dumbbell towards your hip while keeping your elbow close to your body, squeezing your shoulder blade at the top of the movement. Slowly lower the dumbbell back to the starting position and repeat, then switch arms. Make sure to maintain a neutral grip throughout the movement.

Common mistakes to avoid

Avoid rounding your back or hunching your shoulders; this can lead to injury. Do not jerk the weight; movements should be controlled and deliberate. Ensure that you switch arms after each set to ensure balanced training and do not let your free arm dangle or assist in pulling the weight.

Benefits

Specific benefits of the exercise

The Alternating Single Arm Dumbbell Pendlay Row effectively targets the latissimus dorsi and other upper back muscles, promoting strength and hypertrophy in that area. It also engages the core for stabilization, offering additional benefits.

Expected results and timeframe

With consistent training (2-3 sessions per week), users can expect to see improved upper back strength and muscle definition within 4-6 weeks, along with increased performance in other pulling exercises..

Who this exercise is best for

This exercise is ideal for novice lifters seeking to build their back musculature and improve overall upper body strength. It’s also beneficial for athletes looking to enhance their performance in sports requiring pulling movements.

Scientific studies supporting its effectiveness

Research has shown that unilateral exercises like the single-arm row enhance muscle engagement and can lead to improved symmetry and strength balance. Studies suggest that resistance training effectively strengthens the upper back musculature.

Variations

Beginner modifications

For beginners, consider performing the row seated on a bench and using a lighter dumbbell to focus on form. Alternatively, use an incline bench to support your body, reducing the load on your back.

Advanced progressions

Advanced lifters can increase the load or perform the exercise with a heavier dumbbell. Another progression can include performing the row while standing on one leg for added stability challenges.

Integrations

Complementary exercises

Complement this exercise with push-ups or bench presses to create balance between pushing and pulling movements. Incorporating planks can also help strengthen the core, crucial for maintaining form.

Super set recommendations

Superset the Alternating Single Arm Dumbbell Pendlay Row with a chest-focused exercise like the Dumbbell Bench Press or Push-Up to maximize upper body engagement and efficient use of workout time.

Sample workout routines

Incorporate this exercise in a back workout routine with other pulling movements such as bent-over rows and pull-ups. For example: 3 sets of Alternating Single Arm Dumbbell Pendlay Rows, followed by 3 sets of Bent-Over Barbell Rows.

Exercise combinations

Combine with exercises targeting opposing muscle groups, e.g., performing a single arm row followed by single-arm chest presses for a balanced upper body training session.

Best time to do this exercise in your workout

Perform this exercise early in your workout when your muscles are fresh, ideally after a warm-up but before heavy compound exercises to fully engage the target muscle group.