Single arm bent over row with external rotation bias

This is an instructional video to correctly demonstrate Single arm bent over row with external rotation bias. This is a variation on a normal bent over row to work your Rotator cuff more so is great for anyone with a shoulder problem such as a Rotator cuff tear or Shoulder impingement syndrome.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Biceps back and Rotator cuff
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Firstly tie an exercise band to a fixed object on the opposite side of the body that you are training.
  5. The height should be at roughly bench height
  6. Attach the other end to the wrist of the arm that you will be training
  7. Begin by placing your non exercising hand and knee on a flat bench, keeping your other foot planted firmly on the floor.
  8. Your torso should be parallel with the ground throughout the entire movement.
  9. Grasp a dumbbell in your right hand and, with your palm facing in, let it hang down to the ground.
  10. The band should be tensioned in this position
  11. Keeping your elbow close to your body, pull the dumbbell upward and back until it touches your hip.
  12. Make sure that as you pull up that you squeeze your shoulder blade towards spine with a slight downward movement too.
  13. There should be no movement in your body at all throughout
  14. Next reverse direction, lowering the dumbbell along the same path back to the starting position
  15. For strengthening you should perform 6-10 reps to fatigue
  16. You should perform 3-5 sets with 3 minutes rests
  17. This session can be done 2-3 times per week
  18. For endurance you should perform 15-25 reps to fatigue
  19. You should perform 3-5 sets with no more than 30 second rests
  20. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).