TETSUBodyweight Standing One Arm Row vs Machine T Bar Row
The Bodyweight Standing One Arm Row and the Machine T Bar Row both train the upper back as their primary muscle. The Bodyweight Standing One Arm Row is bodyweight-only while the Machine T Bar Row uses a machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Bodyweight Standing One Arm Row | Machine T Bar Row | |
|---|---|---|
| Primary muscle | upper back | upper back |
| Body part | back | back |
| Supporting muscles | biceps and forearms | biceps and forearms |
| Equipment | bodyweight | machine |
| Steps in our guide | 7 | 7 |
How each one starts
Bodyweight Standing One Arm Row — first steps
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
- Bend forward at the hips, keeping your back straight and your core engaged.
Machine T Bar Row — first steps
- Adjust the seat height and footplate position to ensure proper alignment.
- Sit on the machine with your chest against the pad and your feet flat on the footplate.
Full step-by-step guides are linked below.
Which should you choose?
The Bodyweight Standing One Arm Row needs no equipment and scales through leverage, tempo and reps. The Machine T Bar Row fixes the movement path so you can push close to failure with less skill demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the upper back adapting.
Full form guides
Common questions
Is the Bodyweight Standing One Arm Row better than the Machine T Bar Row?
Neither is universally better — both train the upper back as the primary mover. The Bodyweight Standing One Arm Row needs no equipment and scales through leverage, tempo and reps, while the Machine T Bar Row fixes the movement path so you can push close to failure with less skill demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Bodyweight Standing One Arm Row and the Machine T Bar Row in the same program?
Yes, but usually not in the same session — they overlap heavily on the upper back. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Bodyweight Standing One Arm Row and the Machine T Bar Row work the same muscles?
Yes — the primary muscle is the same (upper back) and both rely on the same supporting muscles: biceps and forearms.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.