Single-Arm Weighted Row–TGR’s MTB Training Camp

Hey mountain bikers! Crystal Wright here from Wright Training here in Jackson Hole. This is one of the exercise in our TGR Mountain Bike Training Camp, and today we'll be focusing on the Single Arm Weighted Row–a great exercise for preventing fatigue and injury in the back and shoulders from being hunched over all day while riding. 

This is one exercise of 10 in the first of our two Mountain Bike Training Camp workouts, which have been laid out to give you the best bang for your buck with minimal gym equipment.

Here's how to do it:

Stand and bend 90 degrees from the hips.

Use light weight. You want to feel this in the upper back and rhomboid area. If you feel it in your lats, you're using too much weight.

Bring the kettle bell as far up as you can while squeezing the scapulas/shoulder blades together.

Keep your back straight and your core engaged.

Work each side independently, as this is best for addressing individual shoulder injuries and issues.

Make the exercise more difficult by adding weight or reps, and by combining it with the rest of the TGR MTB Training Camp workouts.

Don't forget to check out Wright Training for all of your training needs, whether you're biking, climbing, skiing, snowboarding, or running!