One-Arm Hinged Row: Shoulder Blade Before Arm

Students learn the one-arm row braced on a gym bench, starting with isolated shoulder blade movement and then adding the arm. It combines two patterns: a stable hip hinge and a horizontal pull.

How to play

1. Setup: hand and knee on the same side on the bench, neutral back parallel to the floor and the other foot on the ground (3 min).
2. Shoulder blade retraction with a straight elbow: pull the shoulder blade toward the spine with the kettlebell hanging; 2 sets of 10 (5 min).
3. Full row: shoulder blade first, then elbow toward the hip, lowering over 2 seconds; 3 sets of 10 per arm (9 min).
4. Peer check: the partner places a finger on the shoulder blade and says whether it moves before the arm (4 min).
5. No-bench version: standing hinged band row to transfer the skill to other settings (4 min).

Rules

• Use 9 to 26 lb kettlebells based on technique, not ego.
• Place the bench in a no-traffic area, stable on the floor.
• The back does not twist as the weight comes up; if it does, go lighter.
• The partner touches the shoulder blade with one finger only, and with permission.

Variations

Adaptations

• Wheelchair users: seated band row anchored in front, brakes on.
• Visual impairment: the partner guides with touch on the shoulder blade and elbow.
• Lower back injury: standing band row with the back against the wall.

Learning goals

• Tell shoulder blade movement apart from arm movement.
• Hold a stable hinge while pulling.
• Give accurate tactile and verbal feedback to a partner.

Equipment for a class of 25

• kettlebells: 15
• gym benches: 8
• resistance bands: 15
• cards: 15

Teacher tip

If there are no kettlebells, a backpack with books or a water jug can be the load. Isolated retraction is the key to good shoulder posture.

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