The single arm bent over row primarily targets the latissimus dorsi, which is the large muscle in the back responsible for pulling movements. Additionally, this exercise engages the rhomboids and trapezius muscles, contributing to upper back development. Secondary muscles involved include the biceps brachii and the brachialis, which assist in the pulling motion, as well as the core muscles, including the erector spinae, which help stabilize the body during the row.
The single arm bent over row can be a valuable addition to a strength training routine. Aim for 3 to 4 sets of 8 to 12 reps per arm, ensuring sufficient recovery time between sets. To complement this exercise, consider pairing it with push movements such as push-ups or bench presses to create an effective push-pull workout. Alternatively, follow it with core-stabilizing exercises like planks or bird-dogs to further enhance overall strength and balance.
The single arm bent over row is a highly effective exercise for developing back strength while improving core stability. By incorporating this movement into your routine, you can enhance your posture, promote muscular balance, and increase overall functional fitness. With proper technique and mindful execution, this exercise can lead to significant strength gains and contribute to a well-rounded training regimen.