Single arm dumbbell rows work better with a wide tripod stance than the traditional knee-on-bench setup. The wider position keeps your hips level and lets you pull heavier weight. Imagine a 100-kg person sitting on your back to stay rigid through the movement.
In this video, I'm going to show you the right way to do a one-arm row. We've got Kristen here. She's going to set up and show the most common way that most people do a one-arm row. So usually they put one knee on the bench, grabbing the dumbbell and rowing away. Now, the reason why I don't like this row is you can already see, I mean, she's holding good stability as she's doing it. But when the weight does start to get heavy, people's hips start to shift and the stability aspect of it starts to rotate, which is not what we want when doing the one-arm row. So instead, what we're going to do, to put the dumbbell down is we're going to set up with a tripod position. So you're going to be here, legs nice and wide, getting a nice stable base, and then grabbing the dumbbell. So when we're set up like this, you can already see how the hips stay even. Now rowing. Beautiful. Now push your hips back just a little bit more. Some cues. So what that does is that enables and creates a much greater degree of stability which is going to enable a lot more force output. Now one of the cues I like to use here is imagine I was going to sit on your back, imagine as a 100-kilo person is going to— so you want to get the person as stable as possible. So stick up through the other way and crush my fist in the middle of your back. Go. That's it. Now row. And do that again. So crush my fist in the middle of your back. Perfect. So we're getting nice and stable when we do this. If you want more great tutorials like this, make sure you subscribe.
