Bodyweight Standing One Arm Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The bodyweight standing one arm row is a single-arm back exercise that uses your own bodyweight as resistance while you stand and lean away from a stable upright. It primarily works the lats, teres major, and mid/lower traps, with the rotator cuff (infraspinatus, teres minor) assisting, and trains pulling strength one side at a time with no external load.
How to do the Bodyweight Standing One Arm Row
- 1Stand facing a stable vertical post or upright and grip it firmly with one hand at about chest height.
- 2Walk your feet slightly toward the post and lean your bodyweight back so your working arm takes the load, keeping your body in a straight line from heels to head.
- 3Brace your core, square your hips, and let the working arm extend fully so your shoulder blade reaches forward.
- 4Pull yourself in toward the post by driving your elbow back and down, leading with the shoulder blade rather than the hand.
- 5Squeeze your back at the top until your chest is close to the post and your elbow is past your torso.
- 6Lower yourself under control back to a full stretch, resisting the descent rather than dropping.
- 7Complete your reps on this side, then switch your grip to the other hand and repeat.
- 8Finish by stepping your feet back under you to return to a stable upright stance.
Form tips
- Set how hard the rep feels with foot position: stepping your feet closer to the post and leaning back more increases the load on the working arm.
- Initiate each pull by retracting your shoulder blade first, then bending the elbow, so the lats and mid-back do the work instead of just the biceps.
- Keep your body rigid in one line, hips and shoulders square to the post, so you don't twist toward the working side.
- Slow the lowering phase to a 2–3 second count to keep tension on the lats through the full stretch.
- Test that your gripping point and the upright are solid and weight-bearing before leaning into them.
Common mistakes
- Rowing with a bent, sagging body instead of a straight line, which shifts the work off the back and strains the lower back.
- Pulling only with the hand and arm, which overloads the biceps and leaves the lats and traps undertrained.
- Twisting the torso open toward the working arm to gain reach, which cheats the rep and stresses the shoulder.
- Dropping back to the stretched position quickly instead of controlling it, losing tension and stalling progress.
- Letting the shoulder shrug up toward the ear at the top instead of keeping it packed down and back.
Frequently asked questions
What muscles does the bodyweight standing one arm row work?
It mainly targets the lats, teres major, and the middle and lower trapezius, along with the infraspinatus and teres minor of the rotator cuff. The rear deltoid, brachialis, and brachioradialis assist as synergists.
Is the bodyweight standing one arm row good for beginners?
Yes. Because you set the difficulty with your foot position and body lean, beginners can stand more upright for an easier pull, then lean back further as they get stronger.
How do I make the bodyweight standing one arm row harder or easier?
Step your feet closer to the post and lean further back to make it harder, since more of your bodyweight loads the working arm. Stand more upright with feet further away to make it easier.
How many sets and reps should I do?
Three to four sets of 8–15 reps per arm is a sensible default. Adjust your lean so the last couple of reps on each side are challenging but controlled.
Where should I feel the bodyweight standing one arm row?
You should feel it across the side and middle of your back as the lats and mid-traps pull you in. If you only feel your biceps, lead with the shoulder blade and drive the elbow back instead of pulling with the hand.
