One arm rows (like most horizontal pulling exercises) are great for athletes that spend a lot of time overhead with exercises like pull-ups, jerks, snatches, handstand walks etc.
They’re easy on your shoulder joints, improve your scapular stability (key for healthy shoulders) and build strength in your lats, rhomboids, low traps etc.
Also, the unilateral element (one arm at a time) helps to build structural balance between your left and right arms.
Do you weaker side first and then match the reps on your stronger arm (weak side does 8 strict reps… then do 8 on your strong side even if you think you can do 10). The most symmetrical you are the more like you are to minimize injuries in the future.
Try 3-5 sets of 6-15 reps one or two days per week.
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