Bodyweight Standing Close-grip One Arm Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Strength
The bodyweight standing close-grip one arm row is a single-arm pulling exercise that targets the lats, mid and lower traps, teres major and minor, and the infraspinatus, with the brachialis, brachioradialis, and rear deltoids assisting. Performed by gripping a fixed upright with one hand and leaning back, it builds back strength and pulling control without any added weight, making it an accessible starting point for horizontal rows.
Bodyweight Standing Close-grip One Arm Row: So führst du sie aus
- 1Stand facing a sturdy vertical post, upright, or doorframe and take a close, neutral grip on it with one hand at about chest height.
- 2Walk your feet toward the base of the post and lean your torso back until your arm is fully extended and supporting your body weight.
- 3Set your feet hip-width apart, brace your core, and keep your body in a straight line from head to heels.
- 4Pull your shoulder blade down and back, then row your chest toward the post by driving your elbow back close to your side.
- 5Continue pulling until your hand reaches the side of your torso and your working shoulder is fully retracted.
- 6Pause briefly and squeeze your back muscles at the top of the row.
- 7Lower yourself under control until your arm is fully extended again, keeping tension on your back.
- 8Complete your reps, then switch hands and repeat with the other arm.
Technik-Tipps
- Adjust difficulty by changing your foot position — stepping your feet closer to the post and leaning back further makes the row harder.
- Initiate each rep by depressing and retracting your shoulder blade before bending the elbow, so the back muscles lead rather than the arm.
- Keep your wrist neutral and stacked over your forearm to keep the pull strong and protect the joint.
- Maintain a rigid plank-like body line and avoid twisting your hips toward the working side.
Häufige Fehler
- Letting the hips sag or pike instead of holding a straight line, which loses core tension and shifts the load off the back.
- Pulling with the arm only and never retracting the shoulder blade, which underworks the lats and traps you are trying to train.
- Rotating the torso to throw your body toward the post, turning a controlled row into a cheat rep.
- Shrugging the shoulder up toward the ear instead of driving the elbow down and back, which loads the upper traps over the target muscles.
- Dropping back down quickly instead of lowering under control, wasting the eccentric portion of the rep.
Häufig gestellte Fragen
What muscles does the bodyweight standing close-grip one arm row work?
It primarily works the lats, the middle and lower trapezius, the teres major and minor, and the infraspinatus, with the brachialis, brachioradialis, and rear deltoids assisting.
Is the bodyweight standing close-grip one arm row good for beginners?
Yes. Because you use your own body weight and can set the difficulty with your foot position, beginners can stand more upright to make it easier and progress to a deeper lean as they get stronger.
How do I make this row harder or easier?
Move your feet closer to the post and lean further back to increase the load, or step your feet back and stay more upright to reduce it. The more horizontal your body, the harder the row.
Where should I feel this exercise?
You should feel it mainly across your back — the lat and mid-back on the working side — along with the forearm and rear shoulder assisting. If you only feel your biceps, focus on leading the pull with your shoulder blade.
How many sets and reps should I do?
Three to four sets of 8 to 12 reps per arm is a sensible default. Adjust your lean so the last couple of reps are challenging while you keep strict form.
