Single arm dumbbell row mistakes

22 Aug 2023 · 1 min

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In this instructional segment, Eric Roberts highlights a common form error in the one‑arm dumbbell row: placing the knee on the bench on the same side as the rowing arm. He explains that this position reduces core stability, encourages excessive hip movement, and consequently removes tension from the target back muscles. To correct this, he advises either keeping the same‑side leg on the floor or, preferably, having both feet planted on the ground while using the opposite hand for support. This adjustment enhances stability and allows for better activation of the back during the row.

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When you're doing these one-arm rows, if your leg is on the bench on the same side that you're rowing, we're going to want to fix that. And here's why. When the same side knee is up, we actually get a lot less stability and you're much more likely to move your hips like Shakira back in '09. This is going to take the tension off of your back muscles that you actually want to work. So either just have the same side leg down. Down. That is rowing. Or my favorite is actually having both feet on the ground, one hand on something to support, and then this way you get a lot more stability and you can usually work your back a little bit better.