TETSUBodyweight Standing One Arm Row
The Bodyweight Standing One Arm Row is a bodyweight exercise that primarily targets the upper back, with the biceps and forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Bodyweight Standing One Arm Row
- 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.
- Let the dumbbell hang straight down in front of you, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Bodyweight Standing One Arm Row work?
The Bodyweight Standing One Arm Row primarily targets the upper back. The biceps and forearms work as supporting muscles.
What equipment do I need for the Bodyweight Standing One Arm Row?
None. The Bodyweight Standing One Arm Row uses your body weight only, so you can do it anywhere.
How many sets and reps of the Bodyweight Standing One Arm Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Bodyweight Standing One Arm Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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