63. The Single Arm Row (SAR)

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The Single Arm Row is perhaps one of the most popular movments for beginners in the gym. Don’t be fooled though, the technical set up and distribution of your body weight is not as easy as it appears.

Furthermore, there is a natural tendancy to rotate at the hips and spine to give the illusion of liftng more weight than you would be able to with a more strict movement pattern.

To perform this exercis correctly, and overload the larger back muscles, you should limit your torso rotation and keep your back in a continual “Table top” position.

If you find your should position is moving up and down like a SeeSaw or you look like you are failing to start a lawnmower then you need to use less weight!