Bodyweight Standing Close Grip One Arm Row
Description
The bodyweight standing close grip one arm row is a unilateral back exercise using a fixed anchor like a pole or door frame. The single arm pull builds the lats and biceps while challenging core stability.
Muscle Group
Equipment Required
Bodyweight Standing Close Grip One Arm Row Instructions
- Stand facing a sturdy vertical anchor like a pole or door frame.
- Grip the anchor with one hand at chest height in a close neutral grip.
- Walk your feet forward so your bodyweight is leaning back on the arm.
- Brace the core and keep the body straight from heels to head.
- Pull your chest toward the hand by driving the elbow back.
- Keep the elbow tucked and squeeze the lat at the top.
- Lower yourself back to full arm extension under control.
- Complete all reps on one side then switch arms.
Bodyweight Standing Close Grip One Arm Row Form & Visual
Bodyweight Standing Close Grip One Arm Row Benefits
- Builds unilateral back strength using only bodyweight.
- Trains anti rotation as the working side resists twisting.
- Strengthens the biceps and forearms through the pull.
- No equipment beyond a sturdy anchor needed.
- Easy to adjust difficulty by changing foot position.
- Develops grip and core stability simultaneously.
Bodyweight Standing Close Grip One Arm Row Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Posterior deltoid
- Core
Bodyweight Standing Close Grip One Arm Row Variations & Alternatives
- Inverted Row One Arm
- Door Frame Row
- TRX Single Arm Row
- Cable Standing One Arm Row
