I am now trying to work one arm rows into my routine. However, I am a bit wary of them since it is a back exercise and is asymmetrical because it works one side at a time. So, I'm worried about hurting my back. (I don't have a bad back, but I'd like to keep it that way.) What is the proper row form, and how do I ensure that I am doing them in a way that isn't doing either short-term or long-term harm to my back?
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One arm row and protecting my back
- Thread starter subdude
- Start date
I like to put one foot up on a bench when I do one arm rows (takes pressure off the back). But it your weight is too heavy, you can kneel (as in the video). Make sure your chest is parallel to the floor either way. Do not lift or rotate the hip as you lift the weight. If you are kneeling, lift the weight floor to hip (as in the video) -- if you have one foot on the bench, lift ankle to hip -- if you are standing, I like a staggered stance, hinge at the waist (chest parallel to floor), and lift ankle to hip.
HTH
HTH
As Basketlady said, form is critical for preventing injury, but so is making sure you aren't trying to lift too much weight. Start lighter and build up to wear you want to go. This will help you to preserve your form and prevent injury, and you will see a faster progression because you are doing it with the right form.