Rowing
Adaptive Single-Arm Indoor Row
The adaptive single-arm indoor row uses a purpose-built handle for one-handed rowing. It trains cardiovascular endurance and pulling strength, with leg and trunk movement adapted to your abilities and seating setup.
- Intermediate
- Low injury risk
- Rest 45 sec
How to do it
- Sit in your fitted rowing position with the handle in your working hand.
- Reach forward to your starting position, with your working arm straight and knees bent if your setup allows.
- Extend your legs if you use a sliding seat.
- Lean your torso back slightly if your support setup allows trunk movement.
- Pull the handle toward your working-side lower ribs.
- Straighten your working arm to move the handle away.
- Hinge forward slightly at your hips if your setup allows trunk movement.
- Bend your knees to slide back to the starting position if you use a sliding seat.
Form cues
- Keep your shoulders level.
- Keep your pelvis facing forward.
- Breathe steadily through each stroke.
- Return slower than you drive.
Common mistakes
- Reaching beyond your controlled rangeShorten the forward reach before your working shoulder is pulled forward or your back rounds.
- Pulling with the arm too earlyWhen using leg or trunk movement, let those start the stroke before bending your elbow.
- Squeezing the handle too hardUse only enough grip pressure to control the handle while keeping your wrist straight.
Safety
One-sided cable tension can twist your torso or pull you off balance when seating support is inadequate. Excessive resistance or fatigue can overload the working shoulder and lower back.
- Have an adaptive-rowing professional check handle compatibility, seating fit, and any prescribed supports before independent use.
- Keep your unused arm or residual limb clear of the cable, seat rollers, and handle path.
- Use only the leg and trunk range you can control within your fitted supports.
- Start with light resistance and end the interval if your position becomes unstable.
If you have limited sitting balance, shoulder or back pain, or recent surgery, get advice from a physiotherapist or doctor before starting.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Adaptive Rowing Single-Arm Handle
- Rowing Ergometer
Sets and reps
- Sets
- 3–4
- Target
- 120–180 seconds
- Rest
- 45 sec
Use an easy pace that lets you speak in full sentences rather than chasing distance.