Difficulty level: Intermediate
Target Muscle: Back
Equipment: Dumbbell
Instructions for proper form
Stand on one leg with a slight bend in the standing knee. Hold a dumbbell in the opposite hand (the hand of the leg that is not on the ground) with a neutral grip. Hinge at the hips, keeping your back straight and core engaged. Gradually lower your torso towards the ground while maintaining a slight bend in your standing leg. Pull the dumbbell towards your hip, keeping your elbow close to your body. Lower the dumbbell back to the starting position and repeat. Ensure your shoulders remain level and avoid twisting your torso.
Common mistakes to avoid
Common mistakes include rounding the back, excessively twisting the torso, letting the standing knee buckle inward, and using momentum to lift the dumbbell instead of controlled strength.
Benefits
Specific benefits of the exercise
This exercise effectively targets the latissimus dorsi while also engaging stabilizing muscles in the core and lower body, improving balance and coordination.
Expected results and timeframe
With consistent practice, one can expect improved upper body strength and stability within 4-6 weeks, along with enhanced core strength and balance..
Who this exercise is best for
This exercise is best for intermediate fitness enthusiasts looking to strengthen their back and improve overall body coordination, as well as those looking to add variety to their back routines.
Scientific studies supporting its effectiveness
Studies have shown that unilateral exercises, such as the single-arm row, engage stabilizing muscles and lead to significant improvements in muscular strength and balance. Research published in the Journal of Sports Science indicates that incorporating unilateral movements enhances functional strength.
Variations
Beginner modifications
Beginners can perform the exercise with both feet on the ground for better stability and start with lighter dumbbells to master form before progressing to a single-leg stance.
Advanced progressions
For advanced participants, increase the dumbbell weight or add pauses at the top of the movement to increase time under tension. You can also elevate the non-working leg to further engage stabilizer muscles.
Integrations
Complementary exercises
Complementary exercises include standard bent-over rows, single-leg deadlifts, and plank rows, which all work similar muscle groups and improve overall strength.
Super set recommendations
Super set this exercise with a push exercise like the single-arm dumbbell shoulder press for a balanced upper body workout.
Sample workout routines
Incorporate this exercise into a back workout routine that includes pull-ups, bent-over barbell rows, and seated cable rows to maximize back development.
Exercise combinations
Combine this with core stabilization exercises such as planks or side planks to enhance overall core strength.
Best time to do this exercise in your workout
This exercise should be performed during the back or upper body section of your workout routine, ideally after major compound movements like deadlifts or barbell rows.