How to Do Safer Single-Arm Rows and Reduce Hernia Risk, According to a Trainer
Single-arm dumbbell rows are to back day what a barbell bench press is to chest day. They're basically a package deal. Rows performed in a bent-over position build your lats, traps, and rhomboids, contributing to both back width and thickness. But your setup during single-arm dumbbell rows might be putting you at risk of injury, according to Jeff Cavaliere, M.S.P.T., C.S.C.S., of Athlean-X.
There are tons of single-arm row variations, but one of the most popular around the gym is performed with one knee on a flat bench, the opposite foot on the floor, and weight in the outside hand. The problem, Cavaliere shares in a recent video, is that this setup places your pelvis in an asymmetrically loaded position while pulling some pretty heavy weight.
"When you drop one leg back and have one on the bench and pull the weight from the off leg, you're basically loading down into the pelvic area, putting pressure on an already weakened structure in the inguinal canal, where we have a hole in the tissues down there to allow other structures to pass through," he says. "That hole can easily widen and create an inguinal hernia when you're in this asymmetric loading position."
Inguinal hernias happen when tissue pushes through a weak spot in the lower abdomen, according to Mayo Clinic. It can cause pain, discomfort, and often requires surgery since it doesn't get better on its own.
By no means is Cavaliere advising lifters to skip single-arm dumbbell rows altogether. Rather, he recommends a safer setup: elevate the bench to an incline and perform the row with both feet on the floor in a tripod position. This more balanced stance still allows you to pull heavy while eliminating asymmetrical loading and reducing stress on the inguinal canal.
How to Do Single-Arm Dumbbell Rows
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- Place a bench at a slight incline, around 45 degrees. Stand facing the bench, placing one hand on it for support, keeping both feet firmly on the floor in a stable tripod position.
- Hold a dumbbell in the opposite hand, letting it hang straight down toward the floor. Keep your back straight, chest proud, and shoulders square over the floor.
- Pull the dumbbell toward your torso by driving your elbow back and keeping it close to your body. Lower the weight slowly to the starting position.