Bodyweight Standing One Arm Row exercise animated demonstration

Animated GIF · Available via API

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Bodyweight Standing One Arm Row

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target Target Muscle Groups

Primary: Upper Back accessibility Back
Biceps Forearms

fitness_center Equipment

Body Weight

Category

strength

Mechanic

compound

Cal/min

6.7

Force

pull

Bodyweight Standing One Arm Row is a advanced multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.

list_alt Step-by-Step Instructions

1

Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.

2

Bend forward at the hips, keeping your back straight and your core engaged.

3

Let the dumbbell hang straight down in front of you, with your arm fully extended.

4

Pull the dumbbell up towards your chest, keeping your elbow close to your body.

5

Squeeze your shoulder blades together at the top of the movement.

6

Lower the dumbbell back down to the starting position.

7

Repeat for the desired number of repetitions, then switch sides.

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