Bodyweight Standing Single-Arm Close-Grip Row
Strengthen your back & biceps with this single-arm bodyweight row! A great exercise for building pulling strength anywhere.
The Bodyweight Standing Single-Arm Close-Grip Row is a compound exercise that mainly works the back and biceps, with help from the shoulders. You'll need: pull up bar.
Required Equipment
Bodyweight Standing Single-Arm Close-Grip Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Bodyweight Standing Single-Arm Close-Grip Row Variations and Alternatives
How to do the Bodyweight Standing Single-Arm Close-Grip Row
Stand facing a pull-up bar or a sturdy horizontal bar that is about chest height.
Reach out and grasp the bar with one hand, ensuring your grip is strong and your thumb is wrapped around the bar for safety.
Step back from the bar, so your body leans backward at a comfortable angle. Your arm should be fully extended and your body straight with heels on the ground.
Tighten your core and ensure your hips are not sagging or piking upward.
Begin the row by pulling your chest towards the bar using the muscles of your back and arm.
Pull until your hand is beside your chest or as close as comfortable, focusing on keeping your elbow close to your body.
Slowly extend your arm back to the starting position, controlling the movement to maximize muscle engagement.
Complete the desired number of repetitions with one arm, then switch to the other arm and repeat the same number of reps.
Maintain a neutral spine throughout the exercise and avoid jerky movements or swinging.
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Bodyweight Standing Single-Arm Close-Grip Row FAQs
What muscles does the Bodyweight Standing Single-Arm Close-Grip Row work?
The Bodyweight Standing Single-Arm Close-Grip Row mainly works the back and biceps, with help from the shoulders. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Bodyweight Standing Single-Arm Close-Grip Row?
Pull up bar.
Is the Bodyweight Standing Single-Arm Close-Grip Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Standing Single-Arm Close-Grip Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bodyweight Standing Single-Arm Close-Grip Row variations and alternatives?
Similar exercises include the Barbell Single-Arm Bent-Over Row, Bodyweight Door Handle Row, Bodyweight Standing Inverted Row and Close-Grip Pull-Up.
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