Single Arm Suspension Rotational Row

Instructions for proper form

1. Start by adjusting the suspension trainer to an appropriate height for your body. 2. Stand facing the anchor point of the suspension trainer, holding the handle with one hand using a neutral grip (palms facing each other). 3. Step back until your body is at an angle, keeping your feet hip-width apart and core engaged. 4. Pull your body towards the handle by rotating your torso and bending your elbow, keeping your shoulder down and back. 5. Focus on pulling through the latissimus dorsi rather than just using your arms. 6. Return to the starting position with controlled movement, rotating back out while keeping tension in the suspension strap. 7. Ensure to keep your body aligned and avoid leaning too far back or forward during the movement.

Common mistakes to avoid

1. Not engaging the core, leading to excessive arching of the back. 2. Pulling with the arms instead of using the back muscles. 3. Allowing the shoulders to hike up towards the ears during the pull. 4. Using momentum instead of controlled strength to perform the movement. 5. Not maintaining a proper angle in the body position, leading to instability.

Benefits

Specific benefits of the exercise

The Single Arm Suspension Rotational Row specifically targets the latissimus dorsi and helps to improve upper body strength, enhance core stability, and develop rotational power and strength, which can translate to better performance in various sports activities.

Expected results and timeframe

With consistent practice (2-3 times per week), individuals can expect increased upper body strength and improved muscular endurance in approximately 4-6 weeks. Enhanced core stability and better posture may also be noticeable within the same timeframe..

Who this exercise is best for

This exercise is ideal for individuals looking to build back strength, engage in sport-specific training (especially in sports requiring rotational power), and those interested in functional fitness that mimics real-world movements.

Scientific studies supporting its effectiveness

Studies have shown that suspension training effectively engages multiple muscle groups simultaneously, enhances core stability, and improves overall strength. Specifically, suspension exercises have been found to increase muscle activation in the latissimus dorsi, thus supporting their effectiveness in training programs (Journal of Strength and Conditioning Research).

Variations

Beginner modifications

For beginners, try performing the exercise with less angle to the ground (more upright) to reduce difficulty, or use both arms to pull equally instead of a single arm to build up strength gradually.

Advanced progressions

Advanced progressions include adding a rotational component by twisting at the torso during the row or performing the exercise with one leg raised to increase core engagement and stability challenges.

Integrations

Complementary exercises

Complementary exercises include lat pulldowns, seated cable rows, and planks to enhance upper body strength and core stability.

Super set recommendations

Consider supersetting with push-ups or tricep dips to create a balanced workout focusing on both pushing and pulling movements for the upper body.

Sample workout routines

A sample workout routine could include: 1) Warm-up (dynamic stretches) 2) Single Arm Suspension Rotational Row (3 sets of 10-12 reps per side) 3) Push-Ups (3 sets of 8-10 reps) 4) Plank (3 sets of 30 seconds) 5) Finisher: Lat Pulldown (3 sets of 10-12 reps).

Exercise combinations

Combine with exercises like cable woodchoppers or medicine ball slams to focus on rotational strength and power in different planes of motion.

Best time to do this exercise in your workout

This exercise is best performed after your warm-up and before heavier lifts, as part of your strength training circuit focusing on upper body exercises.