Moves/Strap Single Arm Reach and Row

Strap Single Arm Reach and Row

ID: 176

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Exercise Type:
Upper Pull
Contraindications:
Shoulder Issues/Mobility, Wrist Problems
Equipment:
Straps, Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Avoid compensation patterns; if form breaks, address the limiting factor.
  2. 2. Set a dead hang start — full shoulder elevation and scapular depression before initiating.
  3. 3. Lead the movement with elbows driving straight down, not flaring back.

Regression:

Eccentric-only pull-ups: jump to the top position and lower in a slow 5-count.

Progression:

Increase grip difficulty: towel grip, thick bar, or single-arm progression.

Common Problems:

Incomplete range — chin must clear the bar; if not, substitute an easier variation until strength catches up.