Alternatives
- Single Arm Row
- Paused Single Arm Row
- Kettlebell Pendlay Row
Summary
The dead stop single arm row resets the weight on the ground after each rep, removing momentum and forcing a powerful, clean pull. It’s highly effective for building strength and clean movement patterns.
Benefits of the Dead Stop Single Arm Row
- Eliminates momentum for strict form
- Encourages explosive pulling power
- Builds grip strength
- Reinforces consistent row setup and posture
- Great for strength and hypertrophy goals
Dead Stop Single Arm Row Muscles Worked
- Primary: Latissimus Dorsi, Rhomboids, Trapezius
- Secondary: Biceps, Rear Deltoids, Core
Instructions
- Stand beside a dumbbell or kettlebell on the floor
- Hinge forward with a flat back and brace your core
- Grip the weight with one hand and row it toward your waist
- Squeeze your shoulder blade at the top
- Lower the weight back to the ground and let it rest briefly (dead stop)
- Reset your form, then repeat
- Switch sides after completing reps
Common Mistakes
- Bouncing the weight off the floor
- Letting the spine round between reps
- Twisting the body during the pull
- Not fully pausing between reps
- Yanking the weight instead of a smooth, powerful pull