Description

The bodyweight standing close-grip one arm row is a unilateral pulling exercise that targets the back muscles, specifically the lats and rhomboids.

Starting Position

Stand with your feet shoulder-width apart, knees slightly bent. Grab a stable object at waist height with your right hand, keeping your arm extended.

Technical Execution

Pull the object towards your hip while keeping your elbow close to your body. Squeeze your back muscles at the top of the movement, then slowly lower the object back to the starting position.

Range of Motion

Focus on a full range of motion by fully extending your arm at the bottom and pulling the object towards your hip at the top.

Variations

To increase difficulty, try performing the exercise with a resistance band or dumbbell instead of bodyweight.

Common Mistakes

Common mistakes include arching the back, using momentum instead of controlled movement, and insufficient range of motion.

Practical Advice

Focus on keeping your core engaged and your shoulders retracted throughout the movement. Use a mirror or ask a trainer for feedback on your form.

Additional Notes

This exercise can help improve unilateral strength imbalances and enhance overall back development.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

lats

Secondary Muscles