Bodyweight Standing Close-Grip One Arm Row

How to perform

To perform the Bodyweight Standing Close-Grip One Arm Row, follow these step-by-step instructions:

1. Stand with your feet hip-width apart, knees slightly bent, and hinge forward at the hips while keeping your back straight.

2. Hold onto a stable surface, such as a bar or railing, with one arm at shoulder height and a close-grip (hand positioned closer together).

3. Keep your elbow close to your body and pull your elbow back, driving your shoulder blade towards your spine as you bring your hand towards your ribcage.

4. Hold this position for a moment, then slowly lower your hand back to the starting position, ensuring that you maintain a controlled movement.

5. Perform the desired number of repetitions on one side before switching to the other arm.

6. Keep your core engaged throughout the exercise to maintain stability and prevent any twisting or swaying of the body.

7. Remember to breathe consistently throughout the exercise, exhaling as you pull your arm back and inhaling as you lower your hand back down.

8. To increase the intensity of the exercise, you can add resistance by holding onto a weight or resistance band in the hand that is performing the row.

9. It is important to start with a light weight or resistance band and gradually increase the intensity as you become more comfortable with the movement.

10. Perform 3-4 sets of 10-12 repetitions on each arm to effectively target and strengthen the upper back and arm muscles.

Equipment required

Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.