Paused Single Arm Row

Alternatives

• Single Arm Row
• Resistance Band Single Arm Row
• Dead Stop Single Arm Row

Summary

The paused single arm row builds on the standard version by including a pause at the top of each rep. This increases time under tension and improves back engagement and control, making it a great tool for hypertrophy and posture work.

Benefits of the Paused Single Arm Row

• Increases time under tension for better muscle growth
• Reinforces scapular retraction and control
• Enhances mind-muscle connection
• Helps correct imbalances
• Adds challenge without increasing weight

Paused Single Arm Row Muscles Worked

• Primary: Latissimus Dorsi, Rhomboids, Trapezius
• Secondary: Biceps, Rear Deltoids, Core

Instructions

1. Set up for a single arm row with one hand and knee on a bench
2. Hold a dumbbell or kettlebell in the opposite hand
3. Keep your spine flat and brace your core
4. Row the weight toward your waist
5. Pause at the top for 1–2 seconds while squeezing your shoulder blade
6. Lower the weight under control
7. Repeat for the desired number of reps, then switch sides

Common Mistakes

1. Rushing the pause or skipping it entirely
2. Twisting the torso instead of keeping it stable
3. Shrugging the shoulder during the row
4. Using momentum rather than muscle control
5. Holding breath during the pause