Description

The bodyweight standing one arm row is a unilateral exercise that primarily targets the back muscles.

Starting Position

Stand with feet shoulder-width apart, knees slightly bent. Hold a weight in one hand, hinge at the hips, and extend the arm towards the floor.

Technical Execution

Pull the weight towards your hip, keeping the elbow close to the body. Squeeze the back muscles at the top of the movement before slowly lowering the weight back down.

Range of Motion

Focus on a full range of motion, allowing the shoulder blade to retract fully at the top of the movement.

Variations

You can perform this exercise with a dumbbell, kettlebell, or resistance band for added resistance.

Common Mistakes

Common mistakes include improper back positioning, using momentum, and improper grip placement.

Practical Advice

Ensure to maintain a neutral spine and engage your core throughout the movement. Focus on contracting the back muscles with each repetition.

Additional Notes

This exercise helps improve unilateral strength and balance in the upper body.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

lats

Secondary Muscles