The One Arm Row is the primary unilateral Horizontal Pull exercise that its typically performed as an isotonic Muscle Contraction . With a horizontal orientation and Latissimus Dorsi emphasis, this exercise has the capacity to pull posteroinferiorly on the Head of Humerus which may be relevant in pathologies of The Shoulder Girdle such as Subacromial Impingement and Glenohumeral Instability .
Starting Position:
Patient typically assumes a bent-over posture, often with one knee and the non-rowing hand supported on a bench, ensuring a flat and neutral back
Alternatively the exercise can be performed without the contralateral leg supported on a bench, with staggered feet so that the ipsilateral leg is placed further back to allow sufficient space to facilitate the rowing motion
The One Arm Row is then performed by executing a Horizontal Pull motion, initiating with Scapulothoracic Joint - Retraction before Elbow - Flexion as the Dumbbell is drawn to the side of the torso.
Kroc Row
The following exercises can be used as a regression if One Arm Rows exceed the capacity of the patient:
Banded Unilateral Lat Activations - activate lat, posteroinferior drawer on Humerus
Band Pull-Apart - basic isotonic exercise for Scapular Retractors
Circumduction Row - isotonic exercise with variable load used to emphasise mid-to-lower Trapezius
Inverted Rows - rudimentary isotonic horizontal pull exercise that utilises bodyweight
Seated Row - rudimentary weighted isotonic horizontal pull movement
The following exercises can be used as a progression to One Arm Rows once exercise proficiency is achieved:
Face Pulls - bilateral isonotic horizontal pull exercise that emphasises GH Joint - External Rotation
Bent Over Row - weighted isotonic horizontal pull exercise that emphasises entire posterior chain
Bird-Dog Row - One Arm Row variation that emphasises Posterior Sling
Rope Climb - pull-up variation with entire load bestowed on alternating arm