Bodyweight Standing One Arm Row

The Bodyweight Standing One Arm Row is a fantastic exercise that targets your back muscles, specifically the lats and rhomboids, while also engaging your biceps and shoulders. This exercise is a great choice if you are looking to strengthen and tone your upper body without using any equipment. It not only helps improve your posture but also enhances your overall upper body strength and stability. To perform the Bodyweight Standing One Arm Row, you start by standing with your feet hip-width apart. Begin the movement by bending forward from your hips, keeping your back straight and core engaged. Extend your arms in front of you, gripping an imaginary handle or any sturdy object like a countertop or desk. Next, while maintaining a stable core and neutral spine position, pull one arm back towards your body in a rowing motion. Imagine squeezing your shoulder blades together as you bring your elbow back, driving it towards your hip. Slowly, return your arm to the starting position and repeat the movement on the opposite side. Remember to keep your hips and shoulders square throughout the exercise. This exercise can be modified to suit your fitness level by adjusting the angle of your body. For beginners, you may perform an incline version by leaning against a wall or countertop. As you progress, you can increase the challenge by leaning further forward or even elevating your feet on a step or bench. Incorporating the Bodyweight Standing One Arm Row into your workout routine can contribute to a balanced and sculpted upper body. Aim for 2-3 sets of 10-15 repetitions on each arm, gradually increasing intensity as you grow stronger. Ensure that you maintain proper form and avoid any jerking or swinging motions to maximize the effectiveness of the exercise. Happy rowing!

Instructions

• Stand in a staggered stance with one foot in front of the other.
• Hold a dumbbell in one hand, letting it hang at arm's length in front of you.
• Bend your knees slightly and hinge forward at the hips, keeping your back straight.
• Pull the dumbbell towards your body by squeezing your shoulder blades together.
• Keep your elbow close to your side and focus on using your back muscles to power the movement.
• Pause at the top of the movement, squeezing your back muscles.
• Slowly lower the dumbbell back to the starting position.
• Repeat for the desired number of repetitions.
• Switch sides and perform the exercise with the other arm.

Tips & Tricks

• Maintain a neutral spine throughout the exercise to prevent any strain or injury.
• Engage your core by pulling your belly button towards your spine while performing the exercise.
• Focus on pulling your shoulder blades down and back as you perform the rowing motion.
• Ensure that your elbow stays close to your body throughout the movement.
• Keep a slight bend in your knees to maintain stability and balance.
• Exhale as you pull the weight towards your body and inhale as you return to the starting position.
• Start with a lighter weight or resistance band to master the technique before progressing to heavier loads.
• Avoid using momentum to perform the exercise, instead, focus on controlled and deliberate movements.
• Vary the angle of your body to target different areas of the back muscles.
• Perform the exercise in front of a mirror or use video recording to check your form and technique.