Exercise Facts
| Movement Pattern | Pull, Rotation, Stability, Unilateral |
|---|---|
| Muscle Group | Lats, Obliques, Rear Delts, Rhomboids, Traps |
| Equipment | Bench, Dumbbell |
| Environment | Gym, Home |
| Skill Level | Advanced, Intermediate |
| Series | Dumbbell Back Series, Functional Stability Series, Rotational Power Series |
Overview
The Single-Arm Dumbbell Row to Rotation exercise strengthens the back and core while improving rotation and postural stability. It’s an advanced row variation that connects pulling strength with torso control, teaching athletes to generate power through the upper body while maintaining balance through the trunk.
To perform, place your left hand and left knee on a flat bench for support, holding a dumbbell in your right hand. Keep your back flat, core braced, and shoulder blades pulled together. Start with your arm fully extended. Pull the dumbbell toward your rib cage, then continue the motion into a gentle upper-body rotation, turning your chest slightly toward the ceiling. Squeeze your upper back at the top before slowly reversing the rotation and lowering the dumbbell to the starting position.
This dynamic movement targets the lats, traps, rhomboids, and obliques, while improving thoracic rotation and spinal control. The rotational component engages the core and deep stabilisers, creating strength that transfers into athletic movement patterns like throwing, rowing, or climbing.
Common mistakes include twisting excessively through the lower back, over-pulling with the arms, or losing bench contact. Cue “rotate from the upper spine,” “pull with control,” and “brace the core.”
At Relentless Bravery Fitness, the Single-Arm Dumbbell Row to Rotation symbolizes controlled power — the ability to move with strength and precision through every plane.
Program 3–4 sets of 8–10 reps per side, resting 60–90 seconds between sets. Use moderate weights to maintain control and tension throughout the motion.
For detailed movement breakdowns, explore the ACE Fitness Dumbbell Row Guide, the MuscleWiki Dumbbell Row Tutorial, and related rotation-focused articles from Wellbeing Magazine and Men’s Fitness UK.
Setup (Steps)
Place one hand and knee on bench; hold dumbbell in opposite hand; keep spine neutral and core engaged.
Execution (Steps)
Pull dumbbell toward ribs; rotate torso slightly toward the ceiling; squeeze back; return to start under control.
Coaching Cues
“Rotate from upper spine.” “Brace core.” “Lead with elbow.” “Control the descent.”
Common Faults & Fixes
Over-rotating → reduce range and stabilize hips.
Pulling with arms → initiate from back.
Losing balance → maintain firm bench contact.
Programming Ideas
3–4×8–10 reps per side; pair with push presses or anti-rotation presses for full upper-body integration.
Variations
Standing single-arm rotational row, cable rotational row, or split-stance dumbbell row.
Regressions
Traditional single-arm dumbbell row.
Standards & Competition Notes
Neutral spine; controlled pull and rotation; equal reps both sides; smooth movement tempo.
Safety Notes
Avoid twisting lower back; control load; maintain tension through the core and lats.
