Trunk rotates to assist the row
Body twists to add momentum; mid-back loses the isolated stimulus.
Overactive muscles
ObliquesErector spinae
Corrective work
Foam RollErector spinae↗StretchQL side-bend stretch↗Pull · Upper Body
Single-Arm Dumbbell Row
Coaching cues
- One knee and hand on a bench; back flat and parallel to the floor
- Row the dumbbell to the hip — elbow drives straight back
- Scapula retracts fully at the top; pause 1 second
- Lower to full extension; let the shoulder blade protract slightly
Common faults 2
Elbow flares out — row becomes a rear delt fly
Wide elbow path shifts load from the lat to the rear deltoid.
Overactive muscles
Posterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗