Exercise description of the single arm bent over row with bench.  Learn about the single arm bent over row with bench with videos, pictures, and other sports information.  Also learn how the single arm bent over row with bench can increase your sports skills.

Primary muscles worked:  Middle Trap, Rhomboids, Lats

Synergist Muscles:  Biceps, Forearms

Mechanics:  Isolation

Equipment:  A dumbbell and a flat weight bench

How to perform the exercise:  The single arm bent over row with bench can be performed by having an athlete grab a dumbbell with a neutral hand position, placing the opposite knee of the weighted hand on a flat bench, and bending over so that the back is parallel to the floor. The athlete allows the arms to be straight and to side. Next, the athlete begins pulling on the weight, keeping it close to the body. The athlete continues to pull the weight by bending at the elbow and bringing the shoulder blades back together. The top position is reached when the upper arm is at least parallel to the floor. When this position is reached, the athlete may lower the arm back in to full extension.

Spotting the exercise:  To spot the single arm bent over row with bench, the spotter should grab the wrist with one arm, and support the lifters hand with their other arm. This should only be done when the athlete begins to struggle. In this position, the spotter can pull up on the wrist in order to assist the athlete with rep completion.

Sport specific application:  The single arm bent over row with bench is highly effective in training pulling strength in athletes. This is particular important for sports such as rowing, skiing, wrestling, and archery.