Bodyweight Standing Close-grip One Arm Row

The Bodyweight Standing Close-grip One Arm Row is an excellent exercise that targets the back muscles, specifically the lats. This exercise can be performed using just your bodyweight or by adding additional resistance such as dumbbells or resistance bands. To perform this exercise, stand with your feet shoulder-width apart, keeping a slight bend in your knees. Place one hand on a stable object like a bench or a sturdy chair, ensuring that your arm is fully extended and your body is parallel to the ground. This will be your starting position. Next, engage your core and retract your shoulder blade, pulling your elbow back towards your torso. Focus on squeezing your back muscles as you perform the movement. Lower your arm back to the starting position in a controlled manner and repeat for the desired number of repetitions. The Bodyweight Standing Close-grip One Arm Row not only helps to build strength and muscle in the back, but it also engages the biceps, shoulders, and core. It is a versatile exercise that can be easily modified to suit your fitness level. Remember to maintain proper form throughout the movement and to breathe steadily. Add this exercise to your routine to improve your upper body strength and posture.

Instructions

• Start by standing with your feet hip-width apart and your knees slightly bent.
• Place your right hand on a stable surface such as a bench or chair, slightly wider than shoulder-width apart.
• Extend your left arm straight down, fully extended, and grab a dumbbell or any weighted object with your hand.
• Keep your back straight, engage your core, and exhale as you pull your left elbow up towards your torso, bringing the weight towards your hip.
• Pause for a second at the top of the movement, squeezing your shoulder blades together.
• Inhale as you slowly lower the weight back down to the starting position.
• Repeat the movement for the desired number of repetitions on the left side before switching to your right arm.
• Ensure proper form and focus on using your back muscles to perform the movement rather than relying on your arm strength.
• Remember to maintain control throughout the exercise and avoid swinging or jerking motions.

Tips & Tricks

• Engage and squeeze your shoulder blades together at the end of each rowing movement.
• Focus on a slow and controlled movement, rather than rushing through the exercise.
• Maintain a stable and upright position throughout the exercise, with your core muscles engaged.
• Keep your elbow close to your body while performing the rowing movement.
• Gradually increase the resistance or difficulty level by using a resistance band or holding a weight.
• Breathe out as you pull the weight towards your body, and inhale as you extend your arm.
• To target different muscles, vary the grip width or angle of your arm during the rowing movement.
• Make sure to warm up and stretch your upper body before performing this exercise to avoid injury.
• Include this exercise in a well-rounded strength training routine that targets all major muscle groups.
• Listen to your body and adjust the exercise as needed to maintain proper form and prevent discomfort.