Key points
- Choosing the right rowing exercise can be a bit of a conundrum, especially when you’re faced with the seemingly similar options of the low row and the one arm row.
- The low row is a compound exercise that primarily works the latissimus dorsi (lats), the large muscles that run down the back, along with the rhomboids, trapezius, and biceps.
- The one arm row is an isolation exercise that focuses on targeting your back muscles unilaterally, meaning one side at a time.
Choosing the right rowing exercise can be a bit of a conundrum, especially when you’re faced with the seemingly similar options of the low row and the one arm row. Both exercises target your back muscles, but they differ in their execution, muscle activation, and overall benefits. This blog post will delve into the intricacies of each exercise, helping you understand their unique advantages and disadvantages to make an informed decision about which one is best for you.
Understanding the Low Row
The low row is a compound exercise that primarily works the latissimus dorsi (lats), the large muscles that run down the back, along with the rhomboids, trapezius, and biceps. It’s typically performed with a barbell or a cable machine, using an underhand grip.
How to Perform a Low Row:
1. Setup: Stand facing a low cable machine or barbell, with your feet shoulder-width apart. Grab the bar with an underhand grip, slightly wider than shoulder-width.
2. Execution: Keeping your back straight and core engaged, bend at your hips and lower your torso until it’s almost parallel to the floor. Pull the bar towards your lower abdomen, keeping your elbows close to your body. Pause for a moment at the peak contraction, then slowly return to the starting position.
Benefits of the Low Row:
- Increased Latissimus Dorsi Activation: The low row effectively targets the lats, leading to increased muscle growth and strength.
- Improved Posture: Strengthening the back muscles through low rows can improve posture and reduce the risk of back pain.
- Enhanced Core Stability: Engaging the core throughout the exercise helps build core strength and stability.
- Versatile Exercise: The low row can be modified to suit different fitness levels and goals.
Unveiling the One Arm Row
The one arm row is an isolation exercise that focuses on targeting your back muscles unilaterally, meaning one side at a time. It’s typically performed with a dumbbell or a cable machine, using an underhand grip.
How to Perform a One Arm Row:
1. Setup: Kneel on the floor with your right knee and right hand on the bench, keeping your left leg straight behind you. Grab a dumbbell with your left hand, using an underhand grip.
2. Execution: Keeping your back straight and core engaged, let the dumbbell hang towards the floor. Pull the dumbbell up towards your waist, keeping your elbow close to your body. Pause for a moment at the peak contraction, then slowly return to the starting position.
Benefits of the One Arm Row:
- Improved Muscle Symmetry: Working each side of the body individually helps address muscle imbalances.
- Enhanced Core Engagement: The unilateral nature of the exercise requires greater core stabilization.
- Increased Range of Motion: The one arm row allows for a greater range of motion, potentially leading to more muscle activation.
- Better Mind-Muscle Connection: Focusing on one side at a time can improve the mind-muscle connection, allowing you to feel the muscles working more effectively.
Low Row vs One Arm Row: A Detailed Comparison
To better understand which exercise suits your needs, here’s a detailed comparison of the low row and the one arm row:
| Feature | Low Row | One Arm Row |
| — | — | — |
| Muscle Activation | Compound exercise, targets lats, rhomboids, trapezius, and biceps | Isolation exercise, primarily targets lats, rhomboids, and trapezius on one side |
| Intensity | Can be performed with heavier weights | Typically performed with lighter weights |
| Range of Motion | Limited range of motion | Greater range of motion |
| Stability | Requires core stability but less than one arm row | Requires significant core stability |
| Versatility | Can be modified with different equipment and variations | Can be performed with various weights and angles |
| Suitability | Suitable for beginners and advanced lifters | More suitable for intermediate and advanced lifters |
Choosing the Right Exercise for You
Ultimately, the choice between the low row and the one arm row depends on your individual fitness goals, experience level, and preferences.
Low Row:
- Best for: Building overall back strength and mass, improving posture, and enhancing core stability.
- Ideal for: Beginners and those who prefer compound exercises.
One Arm Row:
- Best for: Isolating and targeting specific back muscles, improving muscle symmetry, and enhancing core stability.
- Ideal for: Intermediate and advanced lifters who want to focus on unilateral movements.
Beyond the Basics: Variations and Tips
Both the low row and one arm row offer a range of variations to challenge your muscles and keep your workouts interesting.
Low Row Variations:
- Barbell Low Row: The classic low row using a barbell.
- Cable Low Row: Performed with a cable machine, allowing for different angles and resistance.
- Seated Low Row: Performed seated on a bench, providing greater stability.
One Arm Row Variations:
- Dumbbell One Arm Row: The standard one arm row using a dumbbell.
- Cable One Arm Row: Performed with a cable machine, offering adjustable resistance and angles.
- T-Bar Row: A variation that involves pulling a weighted bar from a T-shaped apparatus.
Tips for Effective Rowing:
- Focus on Form: Maintain a straight back and engaged core throughout the exercise.
- Control the Movement: Avoid jerking or swinging the weight.
- Breathe Properly: Inhale as you lower the weight and exhale as you pull it up.
- Progressive Overload: Gradually increase the weight or resistance as you get stronger.
Unlocking Your Back’s Potential: The Power of Rowing
Both the low row and the one arm row are excellent exercises for building a strong and sculpted back. By understanding their unique characteristics and choosing the one that best aligns with your goals, you can effectively target your back muscles and achieve your desired results. Remember to prioritize proper form and technique to maximize your gains and minimize the risk of injury.
Frequently Asked Questions
1. Can I Use the Low Row and the One Arm Row in the Same Workout?
Absolutely! Combining these exercises can provide a comprehensive back workout. You can either perform them consecutively or include them as part of a superset, alternating between the two movements.
2. Which Row Exercise is Better for Beginners?
The low row is generally considered more beginner-friendly due to its compound nature and greater stability. It allows you to focus on building a solid foundation of back strength before progressing to more advanced exercises.
3. Can I Perform One Arm Rows with a Barbell?
While it’s possible to perform one arm rows with a barbell, it can be more challenging to maintain stability and control. Dumbbells and cable machines are generally preferred for one-arm rowing exercises.
4. How Many Reps and Sets Should I Do for Rowing Exercises?
The number of reps and sets depends on your fitness goals and experience level. For muscle growth, aim for 3-4 sets of 8-12 reps. For strength, aim for 3-5 sets of 5-8 reps.
5. Is It Okay to Feel a Slight Burning Sensation in My Back During Rowing Exercises?
It’s normal to feel a burning sensation in your back muscles during rowing exercises, especially when you’re working them intensely. However, if the pain is sharp or severe, stop the exercise and consult a healthcare professional.
