Single Arm Suspension Low Row

Instructions for proper form

1. Stand facing the suspension trainer with your feet shoulder-width apart. 2. Grip the handle with one hand, keeping your arm straight in front of you. 3. Lean back, creating tension in the strap, and maintain a straight line from your head to your heels. 4. Engage your core and pull your body towards the handle, bending your elbow and keeping it close to your body. 5. Squeeze your shoulder blades together at the top of the movement. 6. Slowly lower your body back to the starting position, maintaining control throughout. 7. Repeat for the desired reps and switch arms as needed.

Common mistakes to avoid

1. Allowing the hips to sag or rise excessively during the movement. 2. Using too much momentum to pull yourself up instead of engaging the back muscles. 3. Rounding the shoulders forward rather than keeping them down and back. 4. Failing to keep the core engaged, which can lead to lower back strain.

Benefits

Specific benefits of the exercise

The Single Arm Suspension Low Row effectively targets the latissimus dorsi muscles while also engaging the core and stabilizing muscles, promoting overall upper body strength and stability.

Expected results and timeframe

With consistent practice, expect to see increased upper back strength and improved posture within 4-6 weeks, along with better core stability and balanced muscle development..

Who this exercise is best for

This exercise is ideal for novices looking to strengthen the back and improve overall stability, making it suitable for beginners, athletes returning from injury, and individuals focusing on functional training.

Scientific studies supporting its effectiveness

Research has shown that suspension training can significantly enhance muscle activation and strength development, particularly in compound movements. Studies highlight the efficiency of bodyweight exercises in building functional strength and endurance.

Variations

Beginner modifications

To modify this exercise for beginners, decrease the angle of your body by standing closer to the anchor point. Alternatively, perform the exercise with a staggered stance for added stability.

Advanced progressions

To advance the exercise, try increasing the angle of your body away from the anchor point or add a single-leg stance while performing the row for added balance and core engagement.

Integrations

Complementary exercises

Complement this exercise with push-ups for a balanced upper body workout, or incorporate planks for core stability. Bent-over Dumbbell Rows can also enhance back strength.

Super set recommendations

Pair this exercise with a Chest Press using the suspension trainer to create an effective superset that targets opposing muscle groups in the upper body.

Sample workout routines

A sample workout could include: 1. Warm-up (5-10 min), 2. Single Arm Suspension Low Row (3 sets of 10-12 reps each arm), 3. Push-ups (3 sets of 10-15 reps), 4. Plank (3 sets of 30-60 seconds), and 5. Cool down (5-10 min).

Exercise combinations

Combine this exercise with lateral raises for shoulder targeting, or with bodyweight squats for a full-body workout focus.

Best time to do this exercise in your workout

This exercise is best performed in the strength training section of your workout, ideally after a thorough warm-up and before moving on to heavier lifting or more complex movements.