The Single-Arm Bent-Over Row is a modified version of the Bent-Over Row.
It can be performed with a single dumbbell or kettlebell.
Figure 14-14 breaks down the exercise as an individual Soldier conducts it using a variety of approaches:
Starting Position
The starting position for the Single Arm Bent-Over Row requires the use of a bench.
The right arm and knee rest on the bench to support the body on that side.
The left leg rests on the ground and the left arm is fully extended down and in front of the body holding the dumbbell with an overhand grip.
The back is straight and the head is in line with the spine.
Movement
From the starting position, pull the weight toward the chest until the upper arm is parallel to the ground.
Elbow should be up and pointing to the rear.
Head and spine position remain in the starting position.
Move the dumbbell from the down position to the up position.
After a brief pause, reverse the movement to return to the down position.
Check Points
● As the weight and repetitions increase, concentrate on preventing the upper back and shoulder from rounding forward.
● Always lift a weight that can be controlled throughout the range of motion.
● Use the same movement with neutral grips for the kettlebell version of this exercise.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.
Switch to the opposite side to perform the same movement for the right side.