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Bodyweight Standing Close-grip One Arm Row

Bodyweight Standing Close-grip One Arm Row

The Bodyweight Standing Close-grip One Arm Row is a compound exercise that primarily targets your upper back muscles, while also engaging your biceps and shoulders. As the name suggests, this exercise requires only your body weight and no additional equipment, making it an excellent choice for those who prefer home workouts or have limited gym access. To perform this exercise, you stand tall with your feet shoulder-width apart and your knees slightly bent. Start by extending one arm forward with a slight bend at the elbow, and place your opposite hand on your hip for stability. Engage your core and avoid rounding your back throughout the movement. Next, pull your extended arm back towards your hip, focusing on squeezing your shoulder blades together. Your elbow should stay close to your body and point backward. Pause for a moment at the top of the movement, ensuring a full contraction of your back muscles, and then slowly return to the starting position. Repeat the movement for the desired number of repetitions, and then switch sides. The Bodyweight Standing Close-grip One Arm Row is an effective exercise that not only helps improve posture and muscle balance but also strengthens the muscles necessary for daily activities like carrying groceries or lifting objects. Adjusting the intensity of this exercise is as simple as altering your body angle or increasing the number of repetitions. Remember to always listen to your body, maintain proper form, and challenge yourself within your fitness level to achieve the desired results.


  • Stand tall with your feet shoulder-width apart.
  • Hold a dumbbell in your right hand and place your left hand on your left hip.
  • Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  • Keep your right arm extended and hanging straight down towards the floor.
  • Engage your core and pull the dumbbell up towards your body, keeping your elbow close to your side.
  • Squeeze your shoulder blades together at the top of the movement.
  • Pause for a moment, then slowly lower the dumbbell back to the starting position.
  • Repeat the movement for the desired number of repetitions, then switch sides and repeat.

Tips & Tricks

  • Focus on engaging your core and keeping your back straight throughout the exercise.
  • Ensure a full range of motion by allowing your arm to fully extend and retract with each repetition.
  • Maintain control and avoid using momentum to pull the weight. Slow and controlled movements are key.
  • Vary your grip width to target different muscles in your back. Experiment with wider and narrower grips.
  • Try using a resistance band to increase the difficulty of the exercise and challenge your muscles further.
  • Don't forget to breathe properly during the exercise. Inhale during the eccentric phase and exhale during the concentric phase.
  • Avoid excessive twisting or rotating your torso. Keep your hips and shoulders squared throughout the movement.
  • If using a dumbbell, consider using a weight that allows you to perform 8-12 repetitions with proper form.
  • Incorporate this exercise into a well-rounded upper body workout routine for a balanced fitness program.
  • Listen to your body and adjust the intensity and resistance as needed to avoid injury and ensure progress over time.

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