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

  1. Stand beside a dumbbell or kettlebell on the floor
  2. Hinge forward with a flat back and brace your core
  3. Grip the weight with one hand and row it toward your waist
  4. Squeeze your shoulder blade at the top
  5. Lower the weight back to the ground and let it rest briefly (dead stop)
  6. Reset your form, then repeat
  7. Switch sides after completing reps

Common Mistakes

  1. Bouncing the weight off the floor
  2. Letting the spine round between reps
  3. Twisting the body during the pull
  4. Not fully pausing between reps
  5. Yanking the weight instead of a smooth, powerful pull