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Exercise 3162 · REF xbkPfaw

Bodyweight Standing One Arm Row exercise animation

Bodyweight Standing One Arm Row

Category
Back
Equipment
Body Weight
Target
Upper Back

Rowing one arm at a time while standing means the core and opposite-side hip have to resist the torso twisting toward the pulling arm, adding an anti-rotation demand a two-handed row skips entirely. It's a good option for training around equipment limits or spotting left-right back strength differences. The lean-back angle against the anchor is the main lever for adjusting difficulty since there's no external weight.

How to Do the Bodyweight Standing One Arm Row

  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

The Bodyweight Standing One Arm Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have body weight? These target the same upper back with different equipment.

Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Bodyweight Standing One Arm Row work?
The Bodyweight Standing One Arm Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Bodyweight Standing One Arm Row?
The Bodyweight Standing One Arm Row is done with no equipment — just body weight.
What's a good alternative to the Bodyweight Standing One Arm Row?
If you don't have access to the space or setup it needs, the Band One Arm Standing Low Row targets the same upper back using band instead.