Bodyweight Standing One Arm Row
Description
The bodyweight standing one arm row is a single arm horizontal row that uses a sturdy support. The lifter grips with one hand, leans back, and rows the chest toward the support. It builds back strength and trains each side independently using only body weight.
Equipment Required
BW Standing One Arm Row Instructions
- Stand in front of a sturdy upright support.
- Grip the support with one hand at chest height.
- Lean back with the arm straight and feet planted.
- Brace your core and keep the body straight.
- Pinch the working shoulder blade back.
- Pull the chest toward the support by bending the elbow.
- Squeeze the lat and upper back at the top.
- Lower with control. Finish all reps then switch sides.
BW Standing One Arm Row Form & Visual
BW Standing One Arm Row Benefits
- No equipment needed
- Trains each side
- Builds the lats
- Strong row variation
- Useful for travel
- Builds the biceps
BW Standing One Arm Row Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Posterior deltoid
- Rhomboids
BW Standing One Arm Row Variations & Alternatives
- One Arm Dumbbell Row
- Cable Row
- Inverted Row
- TRX Row
