DB Row variations you should be using
- Jake Hicks
- Mar 10
- 5 min read
Many people would never consider a single arm row a primary exercise, but the potential that they yield in both size and strength makes it a fantastic exercise to spend more time and effort on, especially if you use all of the variations I discuss below
I've seen so many bad takes around the single arm db row, it truly has become one of my pet peeves. Let's review the mindset I use for my rows and then we can jump into all the variations I suggest using to build your back and improve your deadlift. Yes! Improve your deadlift!
Single Arm Row Mindset
It may not shock you to hear me say this if you've been following me for a while, but the mindset is performance based. I'm trying to create the most force and pull the DB in the most true path throughout full range of motion. I've heard people say that you shouldn't pull it like you're starting a lawn mower, and ironically that's my favorite cue. I've seen people use a pendulum motion to try to "isolate the lats" but that doesn't make sense and it typically has a ton of momentum. If you want to isolate a lat then I wouldn't do it with a compound exercise. I want to create as much force as fast as I can. Here are some boxes I like to check and a good visual below.
Dumbbell stays parallel to the ground
Slight rotation with a stretch of the lat at end range
Pull DB up in a straight line
Finish the DB parallel to the ground, no tilting
Close the arm, finishing the row with the bicep
Apply these without being robotic, you want to use the lower body appropriately to generate power.
I mentioned DB Rows can improve your deadlift, here's the mindset. When deadlifting, if you were to test your force output on a force plate using a mid thigh pull test, would you create more force pulling gradually harder and harder? Or would you create more force but pulling as hard as you can as fast as you can? As fast as you can and it's not even close. That's how you should be pulling a deadlift, the problem, and reason not all people can do that is their limit of mid to upper back strength. Some people will try to pull fast and can't maintain posture and position, so they have to slow down a bit and not go full bore. Performing db rows like they are a stubborn lawn mower that won't start, pulling as hard and fast as you can, is exactly what you need to improve your ability to go full bore on a deadlift without it negatively affecting your deadlift performance. You are going to repeatedly create max tension on the upper back and arms at end range, which is truly a unique stimulus to come out of the single are db row. Now let's dive into 3 specific single arm variations I think you should be using to build your back to it's fullest potential.
3pt DB Row
This variation means you have 2 feet on the ground and one hand on a bench. You should be starting with your back parallel to the ground. I prefer to set up in a way that allows my body to canter, allowing my lats to stretch at the bottom and a tiny bit of rotation on the way up for max power outputs. This may be the most popular form for athletes, and I think the most powerful position. The weight should primarily be in the feet, the hand on the bench should not have a lot of weight on it so be sure you're not leaning on it too much. Strength is going to come from a strong base which includes keeping your body weight there. You should be able to lift your arm from the bench and not fall forward, that's very important and common mistake I see with this variation. You can perform these reps from the ground from a dead stop or by keeping the DB in the air.
2pt DB Row
This variation is just like the 3pt row except you don't place a hand on any supporting surface. This variation provides the least amount of stability which requires you to provide all the stability in your hips. You may have heard of the phrase, "firing a cannon from a canoe", which usually refers to losing energy from an unstable base. This variation requires a ton of strength throughout the core and also allows for the most free movement which might be my favorite part about it. Remember the mindset has sprinkles of improving the deadlift so in this position I often suggest using the same stance with your feet as you use on your deadlift. From there learn to produce max force as fast as you can. These reps can also be performed from a dead stop off the ground each rep OR you can keep the DB suspended off the ground. I suggest using both.
1 Arm DB Row
Many people just default to one of these methods, which is why I like to define exercise terminology so much because you can see each variation is unique and offers different benefits. The 1 Arm DB Row requires a knee on the bench. That knee should include your entire shin all the way to your ankle on the bench and I prefer to have the foot off the edge for comfort. The same side hand is also on the bench, the opposite foot on the ground. This is the most stable variation, and often the most easiest variation for someone to perform correctly. You can also perform these from a dead stop off the ground or keep it suspended in the air for all your reps
Reps and Sets
Depends on who you are and what your goals are. Going back to why I created the program series "Reps and Sets" but it truly depends person to person. I prefer to use low rep sets for high amounts of sets just like I've talked about in the past so it's common to see me doing 10x3, 15x2 etc. The time is just as valuable here as any other barbell exercise. Click below to download a FREE DB Row workout, also check the special offer below!
SPECIAL OFFER
I am currently offering off season powerlifting programs at a 50% discount on your monthly membership rate. This offer is valid for today only, just use code "RowYourBoat" to grab the discount. You still get a free 10 day trial so take advantage of this deal today!
Comments