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All exercises

Bodyweight standing close-grip one arm row

Intermediate

Bodyweight standing close-grip one arm row is a compound bodyweight exercise for the upper back, also working the biceps and forearms.

Trained one side at a time.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Bodyweight
Type
Compound · Pull
Logged as
Reps
Suggested rest
1 min

How to do it

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

What to do instead

  • Dumbbell reverse grip incline bench two arm rowDumbbell
  • Kettlebell one arm rowKettlebell
  • Kettlebell two arm rowKettlebell
  • Dumbbell reverse grip rowDumbbell
  • Barbell one arm bent over rowBarbell
  • Bodyweight standing close-grip rowBodyweight

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
  • Kettlebell one arm rowKettlebell
  • Barbell one arm bent over rowBarbell
  • Cable one arm bent over rowCable
Logged today · 1 min restBodyweight standing close-grip one arm row

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