The Unilateral Row With Rotation Will Help Spice Up Your Dumbbell Row

A New Twist on a Classic Exercise

A popular saying in the weight room goes: “You got to row to grow.” This phrase emphasizes the importance of training your posterior delts, upper back, and lats to achieve strength and muscle growth. While traditional dumbbell rows are effective, they can get repetitive and dull. This is where the unilateral row with rotation comes in – a game-changing variation that adds a new level of challenge and engagement to your workout routine.

The Science Behind the Unilateral Row With Rotation

Dr. Justin Farnsworth, a renowned strength coach, educator, and doctor of physical therapy, developed this innovative exercise to address a common issue among his clients. According to Farnsworth, the unilateral dumbbell row with rotation is a two-for-one deal. Not only does it build a strong, muscular back, but it also enhances shoulder stability – a combination essential for long-term upper body health.

What Makes the Unilateral Row With Rotation Effective

So, what makes this exercise so effective? For starters, it allows you to handle heavy loads, which is key for building strength and muscle. The unilateral dumbbell row also trains your external rotators as you move into the concentric phase of the lift, which is crucial for shoulder health. This movement pattern stabilizes the shoulder joint and enhances overall upper body health.

The Unilateral Row With Rotation: A Fun and Challenging Variation

The unilateral dumbbell row with rotation is a fun and challenging variation that adds a new level of rotation from the shoulder and torso. To perform this exercise, set up like a regular row and perform as usual. However, once you reach the top, allow the rotation to continue into the mid and upper back. This added component of thoracic spine rotation drives the same-side shoulder blade into a higher retraction level, increasing its ROM.

Single-Arm Dumbbell Row Form Tips

To get the most out of the unilateral dumbbell row with rotation, it’s essential to focus on proper form. According to Farnsworth, you should rotate from the chest, not the lower back. As you rotate, think about driving the shoulder blade down and back (into your pocket). Then, the dumbbell takes your arm away from you to get a scapular stretch. Keep the elbow tight into the body, and finally, utilize the weight-bearing arm to “push” the bench away with each rep. This will help drive the rotation from the correct muscles.

Set and Rep Suggestions

Farnsworth recommends aiming for 8-15 reps per set, performing 3-4 sets for this exercise. This rep range balances muscular endurance and strength, creating the conditions necessary for hypertrophy.

Conclusion

The unilateral row with rotation is a powerful exercise that can help spice up your dumbbell row routine. By adding a new level of rotation and challenge, this exercise can help you build a stronger, more muscular back while also enhancing shoulder stability. Give it a try and experience the benefits for yourself.

FAQs

Q: What is the unilateral row with rotation?
A: The unilateral row with rotation is a variation of the traditional dumbbell row that adds a new level of rotation from the shoulder and torso.

Q: Why is the unilateral row with rotation effective?
A: The unilateral row with rotation is effective because it allows you to handle heavy loads, trains your external rotators, and enhances shoulder stability.

Q: How do I perform the unilateral row with rotation?
A: To perform the unilateral row with rotation, set up like a regular row and perform as usual. However, once you reach the top, allow the rotation to continue into the mid and upper back.

Q: What is the recommended rep range for the unilateral row with rotation?
A: Farnsworth recommends aiming for 8-15 reps per set, performing 3-4 sets for this exercise.