Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Bodyweight standing one arm row

Beginner

Bodyweight standing 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.
  2. 2Bend forward at the hips, keeping your back straight and your core engaged.
  3. 3Let the dumbbell hang straight down in front of you, with your arm fully extended.
  4. 4Pull the dumbbell up towards your chest, keeping your elbow close to your body.
  5. 5Squeeze your shoulder blades together at the top of the movement.
  6. 6Lower the dumbbell back down to the starting position.
  7. 7Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Dumbbell one arm bent-over rowDumbbell
  • Cable seated rowCable
  • Cable low seated rowCable
  • Cable rope seated rowCable
  • Cable seated wide-grip rowCable
  • Bodyweight standing one arm row (with towel)Bodyweight

Harder variations

  • Band one arm twisting seated rowResistance band
  • Barbell one arm bent over rowBarbell
  • Cable one arm bent over rowCable
  • Cable seated one arm alternate rowCable
Logged today · 1 min restBodyweight standing one arm row

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Back exercises

  • Alternate lateral pulldownCable
  • Archer pull upBodyweight
  • Assisted parallel close grip pull-upMachine
  • Assisted pull-upMachine
  • Assisted standing chin-upMachine
  • Assisted standing pull-upMachine