The One-Arm Row You Can Actually Feel

The One-Arm Row You Can Actually Feel

Better Mind-Muscle Connection, Bigger Back
Make the dumbbell row work even better. Increase the mind-muscle connection with this clever adjustment.
The dumbbell row is essential for building a strong back. But what if you just can’t feel it, can’t get that essential mind-muscle connection 3? Then you need to change your setup.

The Ipsilateral Dumbbell Row
Position your forward leg (where you’ll bear the brunt of your weight) on the same side as your working arm. This is what we mean by ipsilateral, rather than contralateral. By placing your weight mostly over that forward leg and using the opposite side elbow on an incline bench as support, you experience a different sensation compared to the traditional dumbbell row.

How does this increase the mind-muscle connection? Essentially, having the same leg forward as the working arm reduces the ability to generate momentum through the pelvis. This forces your back to work harder to execute the row, resulting in a more intense contraction and better engagement.

Also, the positioning of the forward leg and arm shortens the distance between the upper arm and the lower back/pelvis, leading to a more concentrated lat contraction. This shortened range of motion allows you to better isolate and engage the lats for more hypertrophy-stimulating sets.

In short, you’ll feel it. By adjusting your positioning and focusing on proper form, you maximize the benefits of dumbbell rows. Try it!

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