Single-Arm Dumbbell Row: Build Back Strength, Core Stability & Golf Swing Power

Key Points

• The single arm row is a fundamental back strength exercise used by top golfers like Rory McIlroy and Brooks Koepka.

   

• It builds muscle in the upper back, supports shoulder health, and improves core stability—all essential for a powerful, injury-resistant golf swing.

   

• Recommended: 3 sets of 6 reps per arm, focusing on even strength across both sides.

   

• Avoid common mistakes like getting too close to the support surface and rounding the back.

   

• Keep the elbow close to the body during the row to reduce shoulder stress and maximize effectiveness.

   

• Use a controlled tempo: fast on the way up, slow on the way down.

   

• Don’t go too heavy—avoid swaying or dipping the shoulder.

   

• Proper setup is crucial:

  • Use a bench, box, or rack to support one arm.

  • Keep knees slightly bent, hips hinged, and back flat (neutral spine).