8 One Arm Row Mistakes and How to Fix Them

This series will zoom in on one exercise at a time and point out common errors and how you can fix them. At the end of the day, nothing is dogma, and your technique should be the one that gives you the highest stimulus at the lowest cost of fatigue. To make sure you're getting the best of both worlds, check out our SFR video: • Technique Problems Ser...
If you have suggestions for future exercises we can break down, please comment below. If you know the answer to another commentor's question, please feel free to reply to them!
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[@austinhowley3907]

Wow hard to believe charley built that physique with that 5lb dumbbell keep up the good work Charlie

[@WolfCoaching]

0:14 Opening remarks 0:41 Mistake #1 - No deep stretch 1:32 Mistake #2 - Not touching at the top 3:00 Mistake #3 - Rotating torso 3:50 Mistake #4 - Not controlling the eccentric 4:42 Mistake #5 - Body English 6:05 Mistake #6 - Going too heavy or too light 7:01 Mistake #7 - Letting your grip limit you 7:58 Mistake #8 - Not individualizing technique to maximise Stimulus to Fatigue Ratio 9:15 Concluding remarks

[@AeriaOris]

Damn you're fast!

[@nickkatherina]

How the fuck did you reply 3 days ago when this shit just went up 31 minutes ago?...

[@Horus-Lupercal]

Chur chur.

[@foswa6335]

God among men.

[@dontreadmyname4396]

what if we rotate the torso away from the dumbell

[@ErikfromEarth]

That man makes that dumbbell look like its the size of a toothbrush.

[@jmgonzales7701]

Asian genetics

[@3ncore706]

@@jmgonzales7701 Cope. None of the top powerlifters are asian None of the top strongmen are asian None of the top professional bodybuilders are asian Olympic weightlifting is the only thing they really have but they cant even compete in the higher weight classes there because they cant get big enough.

[@jmgonzales7701]

@@3ncore706 its called sarcasam? ever heard of it? i am aware asians don't really get that big, they stay lean 24/7 unlike whites or blacks.

[@3ncore706]

@@jmgonzales7701 China is 50% overweight. Were you being sarcastic on that too? Cuz you suck at sarcasm so its hard to tell.

[@boboDaKilla]

@@3ncore706 Who hurt you?

[@gbin21]

This is some serious quality information. Thanks doc!

[@eskael5536]

Perfect timing! I was just about to bring them back to my training tomorrow, thank you for everything you do.

[@KimikoMaui]

I'm never disappointed by this guy discourse. Always such amazing clear advice

[@renukajadhav11]

Thank u so much...no one ever took so much efforts to explain in detail..u inspire the other trainers like us 🤗

[@FirstBaller23]

These videos are timeless! Love you Dr. Mike thank you for everything!

[@amymcgee6454]

This is the best educational video out there! Thank you for showing right vs. wrong. It helps so much

[@defragsbin]

These videos are amazing -- they always answer the main questions and doubts I have about form.

[@andythousand345]

Mike always delivers the best stuff.

[@missjohnnyhayes]

Thank you so much for the clear, concise, and informative video!

[@nilo7727]

Yet another great video from Dr Mike as always!!!👍😎💯

[@adambuteux]

Good morning technique would be great. Loving this series

[@marco.pereira]

Live your videos man they have made me improve so much.

[@thatedguy333]

You just fixed my mind muscle connection during OAR's. Thanks, Mike.

[@bbeng8166]

This is very educational and clearly explained. Thank you!

[@ThinkBIGBodybuilding]

I love these videos. Thanks for sharing this great education Mike. I'm a big fan of what you do

[@noahintara6619]

Outstanding guidance! Thank you!

[@Jakal1391]

Dumbbell/Cable pullover mistakes? Definitely an exercise with some nuance I'd like to get the RP breakdown on.

[@qalih]

Combining muscles and comedy, perfect from Dr Mike!

[@Hypno_Llama]

Let me just say my hamstrings are still sore after learning I was doing shit form on stiff legged deadlifts. Looking forward to perfecting this now. Thank you. You have made me way more effective

[@Ci7urrios]

I am addict to these fix your [insert exercise name here] Series now. The style and the quality of the info is awesome.

[@Sator810]

Thanks a million. Been struggling with this one, in this home gym season. Your instructional videos are the best 🥇

[@ypishchik]

Love these videos. Please do a video on abs; ab rollouts and cable crunches.

[@veenavee7493]

Great vid - thanks a lot. Had it on while working out. Very in-depth. Not sure if I’ll remember it all but good to think about form while working

[@johnharbour4936]

#5 is hilarious! Totally spitting image of most of the gym bros I see do this exercise!

[@isidrocobena4224]

Awesome video, thanks Doc.

[@benwinstanleymusic]

Very helpful, just what I was looking for, thanks guys

[@dammitjim9131]

You know when someone is confident in what they do when they are willing to demo with a super light dumbbell. Hats off and thanks for the lesson!

[@mmalex91]

Dr Jacked Wolverin

[@mustangpilot6786]

Thanks for this video, very informative!!!

[@SimonWM2000]

EXCELLENT video! Thank you!

[@dungeondumbo]

Thank you for this video. Very good.

[@exterminateurdeverminesetd1272]

best video i ever saw about dumbbell rowz

[@mye786]

Awesome vid! Please do a vid on Bulgarian split squats next 👍

[@ErnstEric]

Mike really gunning for that Versa Gripps endorsement 😂 great stuff!

[@philipdratcliffe9648]

best one arm row vid ive seen yet

[@timmy101able]

Great video!!

[@noneyabusiness3253]

The touching to standardize ROM is great, I know my ROM definitely wasn’t always the same with these.

[@amandaellen444]

So good!

[@RudeBwoii]

"... people are impressed with big backs... that's how Kings inherit kingdoms..." Charlie almost died... 💀💀💀

[@usefulnuisance]

this channel should have 5 million subscribers.

[@Thegeekwiththephysik]

Nice to see Doug has been keeping up with that home workout plan. Dude's looking hella jacked.

[@lynxxi8831]

Top tier content! 👍

[@Formzy]

Solid info 💯🙌🏾🙏🏻

[@scottybassman]

Charlie always looks like he's about to laugh in these videos I love it

[@rahulvasaya]

BROOOOO! You just solved my PROBLEM! Damn THANK YOUU

[@cosmonautryan4487]

Been doing rows wrong for YEARS!!! a little late to the party but subscribed!

[@dcasandman]

Always wondered about number one

[@estrada369265]

i need to fix my form, holy shit I learn so much from you guys. I love it!!! Keep up the great work!!!

[@lhoffmom]

#5...😂 😆 Love the chops Dr. Mike! more Charlie pls

[@elichristopherson7661]

Wow awesome video

[@nosvibes9786]

Holy damn this is useful information. Thank you!

[@EdeYOlorDSZs]

Perfect

[@eddiepena]

Walking encyclopedia. Thanks for the information.

[@Poks639]

Very nice 👌

[@nickkardamis4049]

“Your muscles don’t believe you.” 😂 That’s awesome

[@midnightisnice]

Dis da best workout channel. All the most PERTinent informaaaaaation. For real. No lie

[@someonesucks7185]

5:00 This sounds like Sean Nalewanyj diluting his words to sound all smart

[@haydenfyson6111]

You look like a jacked version of wolverine with your mutton chops I love it

[@elephantsong7782]

My most favourite workout

[@bigmarv333]

I love how everyone y’all have demonstrate techniques, has trouble demonstrating bad technique. Like it’s so ingrained that they have problems doing it wrong even when trying to. Lol 🤷‍♂️

[@ddavidjeremy]

Very cool of Captain Ahab and Chun Li from Bloodsport to take the time to make this highly instructional video. Lol thanks guys

[@TheBuffBLKBarbie]

Very helpful lol loved when he started talking with fitness jargon then said wtf am I saying lol 😂

[@talllifts174]

Yea baby that deep stretch

[@adamsloane1748]

Great video. Very reasonable approach to the different ways of doing the exercise. I loved how Charlie was trying to keep a straight face, but eventually just gave in to the hilarity. One question, what the best way to target the teres major?

[@cartshal7185]

pull-ups

[@neub4321]

Doing this exercise a lot recently since no gym access.

[@greatrulo]

Hey Doctor could you ellaborate on the mechanics for variations of push ups? Trying to survive on all kinds of variants to hit pecs, front delts and triceps.

[@simranbiryani3068]

Sweet sideburns bro

[@frisianluck9411]

informative video thanks! As for the variations part, I have been doing this exercise but with both feet on the ground and hand on the bench. What are your thoughts on this guys?

[@reinerheiner1148]

The way he rotated the torso obviously makes no sense, but doing the opposite - rotating the upper torso in the direction of the movement (the opposite of the mistake example) makes it a massively effective exercise for thoracic rotation and mobility as well. So in addition to letting your shoulder of the weight holding side go down, rotate your upper torso at the end of the movement down (you might want to be elevated so you get full rom before reaching the floor with the weight). And then at the end of the concentric movement, when the weight, the arms and the shoulder is up, rotate the weight holding shoulder upwards by rotating the upper torso. Note that the thoracic spine only has a limited amount of possible rotation, and don't compensate with rotating at the lower back. The key is to maximize the difference in height between the two shoulders by rotating the upper torso without compensating with the lower spine. If you often have back pain between the shoulder blades or lightly below, it could be caused by exactly those muscles in that area cramping and that little tweak will help strengthen them so that they are capable of holding you without getting overused. Note that training the thoracic portion of the spine is still relatively unexplored(talking specifically about the erectors - which not only extend but also rotate the spine - , not the traps etc) so no wonder this gets overlooked. Also, keep the upper torso in an extended position at all times, especially when you are rotation as well, to keep pressure on the spine even and maximize the involvement of the lats.

[@lukeplessinger6588]

Over 100 videos deep my all time favorite Dr Mike quote. I just did 20 reps with 200s “Bullshit, your muscles don’t believe you”

[@michaelsingletary356]

Dr. Mike channeling Wolverine in this one guys.

[@antonseoane9092]

How long until versagrips actually sponsors Dr Mike? Bets are open

[@respeezy]

I was just thinking that, but than I figured he would have to take down so many videos where he says he is not affiliated with them.

[@MeltingBuddhaCandle]

Why? He promotes them for free already..

[@steveloge8119]

Hi, I'm from the future. We're still waiting

[@laniyoungblood4241]

Right lol

[@Max-op5ch]

He finally got the sponsor 🎉

[@danail3783]

Mike your calves are insane in this video!

[@ttvomg]

*Renaissance Periodization* Good content

[@sebagloup]

Versa Grips sponsor this guy already

[@NuclearSpinach]

Clicked "like" before I even watched 2 seconds of it

[@JH-lr8cl]

He did look really cool doing the fast 1 arm rows. Nailed it. Biggest Korean i have ever seen. I only listen to dr mike bc hes completely jacked, phd shme hd 💪

[@sloopycat1954]

Hi are 1 arm dumbell rows better for developing back strength or barbell bent over rows, and will either excercise help in pull-ups or do they both work different back muscles than used for pull-ups. Great video thankyou.

[@smartandstrong6720]

Want to see your takes on the Strict Press

[@anomynous8113]

Have you seen ronnie train? XD

[@CoachAgung1]

If the grip is limiting you, you could use hook grip too. You'll get the most hench thumbs in case of a random thumb fight

[@Horus-Lupercal]

KING PEAKNUCKLE

[@dudeshamus1451]

Also not a bad idea if you're trying to get used to the hook grip as sometimes one's deadlift weight causes too much initial pain.

[@utewbd]

Dude, I've never heard of this before. Thank you so much. I'm a pretty big guy (6'5", 250), so my grip tends to limit me a lot on rows, dead lifts etc. I've thought about straps here and there but want to stick to raw/natural 100% and the versa grips plug almost broke me, then I read your comment. Thanks again.

[@alimehrozi2828]

Can you do a video on similar to this on how to hit rear delts? I find it difficult to get a pump and stretch on my rear delts

[@Summerbrah]

cable pull aparts are crazy

[@frostyshark6317]

Lighten the weight on rear flyes and try turning your palms in so your thumbs are facing each other as opposed to the neutral grip. This will isolate the rear delt more. Also, if you rest your head on something to support your neck while doing these, it removes the trap activation and further isolates the rear delts. Kind of hard for me to explain in a message. John Meadows explains this well in his videos, check it out.

[@johntrains1317]

Any advice about kroc rows? I was programmed them and was skeptical because of everything mentioned here. What would be the value in these?

[@TheEddiedash]

It’s too much good stuff for free! We’re winning so much we’re tired of winning!- :paid for by Mike 2020:

[@totallyraw1313]

Hey Mike, have you ever visited Sydney, Australia?

[@maomaoliang]

Can cue #2 be replaced with full scapular retraction, at end range I find my shoulders to glide forward slightly

[@MisterPeanutButter1]

The juxtaposition of the giant-armed, shirtless man and the teeny-tiny dumbbell makes me laugh

[@StrongButAwkward]

I see those fucking Wolverine chops coming in Mike. You've tip your hand for Halloween already.

[@lamontbillingslb]

This is one movement people generally get wrong.

[@iamdedlok]

What a legend. I am gonna go on my way to build a back so that I can have my kingdom.

[@carlosh9476]

I find the one arm row to be utterly exhausting (maybe because you actually do it twice?) I'll program it in every once in a while to make sure theres no muscle imbalance but, stimulus to fatigue ratio is not great for me.

[@xstr8range]

I couldn't focus on the video because I was staring at those god tier mutton chops

[@valman008]

Thanks Dr. Mike! The things is, it seems like every big back dude that I’ve seen in the gym don’t actually lift that strict. So, maybe strict don’t really matter if it’s still gonna get you to Rome?

[@kimjongun2536]

Any movement that progressively overloaded will build muscle and strength. So bad form every day for years will still work. Because the muscle is receiving a stimulus over and over again, the muscle adapts etc. Anyone who claims otherwise is an idiot. So yes youll still get to rome eventually. But how fast, efficiently and consistently? . But Form matters in terms of efficiency and quality. Like shooting a target with a sniper with 1 shot vs spraying iy with a machine gun with iron sights hoping to hit it once out of a burst . With good form you target the muscle optimally while generating minimal fatigue which means you can do more volume without stressing your joints. You also have standard form guidelines which manage consistency of rep quality which means repeatability is excellent. It means progressive overload is much more consistent and accurate overtime. Less fucking around and less variables that could hinder progress

[@n.laughpuff6653]

Recently switched my gym to one thats near my work place and there isnt row machines or lat pull downs in the gym. So, i had to try single arm rows, but for some reason i just cannot get as good of a work out. Im going to failure with my reps but i cant feel my lats or back as much with this excercise

[@vul4ogan]

Uncle Mike has a wolverine sneaky cousin kind of vibe in this one.

[@CraigCastanet]

can you comment on breathing during sets?

[@iRam8UnderScore]

Hey Dr Mike, I saw on Athlean-X's video that doing DB Rows like this (one foot on ground, other knee on bench) increases likelihood of causijg a hernia and you should rather do it with your bodyweight balanced on both feet standing. Is this true?

[@ep6727]

This is exactly what I was going to bring up, but I see you beat me to it. If you do some research there are some other sources with the same position, but I haven't seen anything with statistics to support it. With that said I have found several people who believe this is how they got their hernias. Either way I follow the recommendations of how to prevent it since it doesn't seem to take anything away from the exercise.

[@matrix3336]

I definitely think its true because whenever i did it with my knees on bench i had pain the next day in exact same area where hernia is…