How to do the Bodyweight Standing One Arm Row
Bodyweight Standing One Arm Row is an advanced multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Bodyweight Standing One Arm Row demonstration · © GymiaFit
Bodyweight Standing One Arm Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Bodyweight Standing One Arm Row step by step
- 1Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
- 2Bend forward at the hips, keeping your back straight and your core engaged.
- 3Let the dumbbell hang straight down in front of you, with your arm fully extended.
- 4Pull the dumbbell up towards your chest, keeping your elbow close to your body.
- 5Squeeze your shoulder blades together at the top of the movement.
- 6Lower the dumbbell back down to the starting position.
- 7Repeat for the desired number of repetitions, then switch sides.
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Bodyweight Standing One Arm Row — questions
What muscles does the Bodyweight Standing One Arm Row work?
The Bodyweight Standing One Arm Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Bodyweight Standing One Arm Row?
None — the Bodyweight Standing One Arm Row uses your bodyweight only, so it works at home with nothing but floor space.
Is the Bodyweight Standing One Arm Row suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Bodyweight Standing One Arm Row?
Bodyweight Standing Close-grip One Arm Row, Bodyweight Standing One Arm Row (with Towel), Chin-ups (narrow Parallel Grip) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Bodyweight Standing One Arm Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.