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Upper back · Body weight · Intermediate

How to do Bodyweight Standing Close-grip One Arm Row

The bodyweight standing close-grip one arm row is a unilateral exercise targeting the upper back, performed with body weight and focusing on pulling strength and stability.

Bodyweight Standing Close-grip One Arm Row demonstration
Primary muscle
Upper back
Also works
Biceps and Forearms
Equipment
Body weight
Level
Intermediate
Category
Back

How to do Bodyweight Standing Close-grip One Arm Row, step by step

  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

Muscles worked

Bodyweight Standing Close-grip One Arm Row works your upper back as the main mover, with help from your biceps and forearms.

Track Bodyweight Standing Close-grip One Arm Row in SPLYT

Bodyweight Standing Close-grip One Arm Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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