Bodyweight Standing One Arm Row

Bodyweight Standing One Arm Row

The Bodyweight Standing One Arm Row is a highly effective exercise that targets your back muscles, particularly the latissimus dorsi, rhomboids, and trapezius. As the name suggests, this exercise primarily relies on the resistance provided by your own bodyweight. It is a great option for those who are looking to build upper body strength and improve posture. Performing the Bodyweight Standing One Arm Row engages multiple muscle groups, making it a compound exercise that offers great functional benefits. By strengthening the muscles in your back, you can enhance your overall stability and reduce the risk of injuries. Additionally, a strong and well-developed back can significantly improve your performance in other exercises, such as pull-ups, deadlifts, and rows. This exercise can be done using minimal equipment, and it can be easily modified to suit different fitness levels. By adjusting your stance and the angle of your body, you can increase or decrease the intensity of the exercise. The Bodyweight Standing One Arm Row also provides the added benefit of working on your core stability and balance while targeting the back muscles. Remember, proper form and technique are crucial for maximizing results and minimizing the risk of injury. Always start with a lighter resistance and gradually increase the challenge as you become more comfortable and confident with the exercise. Whether you are working out at home or at the gym, incorporating the Bodyweight Standing One Arm Row into your routine will undoubtedly contribute to your overall fitness and strength goals.


  • Stand with your feet shoulder-width apart, knees slightly bent, and core engaged.
  • Hold a dumbbell or any weighted object in one hand, letting it hang down by your side.
  • Extend your arm straight out in front of you, keeping a slight bend in your elbow.
  • Pull your shoulder blades back and down, while squeezing your back muscles.
  • Bend your elbow and pull the weighted object towards your ribcage, keeping your arm close to your body.
  • Pause for a moment at the top of the movement, focusing on squeezing your back muscles.
  • Slowly lower the weight back to the starting position, with your arm fully extended.
  • Repeat the movement for the desired number of repetitions on one side before switching to the other arm.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise.
  • Incorporate a full range of motion by extending your arm fully and retracting your shoulder blades.
  • Engage your core muscles for stability and balance.
  • Focus on pulling with your back muscles rather than relying on your arm strength.
  • Gradually increase the challenge by using a resistance band or dumbbell as you become stronger.
  • Perform the exercise with controlled movements to avoid any jerky motions.
  • Breathe regularly and exhale as you pull the weight towards your body.
  • Pay attention to balancing your weight evenly on both feet.
  • Include this exercise in your overall strength training routine for a balanced upper body workout.
  • Listen to your body and rest when needed to prevent overuse injuries.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine