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Upper back · Body weight · Beginner

How to do Bodyweight Standing One Arm Row

The bodyweight standing one arm row is a unilateral exercise targeting the upper back, performed by hinging at the hips and pulling a weight toward the chest with one arm.

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

How to do Bodyweight Standing One Arm Row, step by step

  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
  4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
  5. Squeeze your shoulder blades together at the top of the movement.
  6. Lower the dumbbell back down to the starting position.
  7. Repeat for the desired number of repetitions, then switch sides.

Muscles worked

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

Track Bodyweight Standing One Arm Row in SPLYT

Bodyweight Standing 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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