Bodyweight Standing Close-grip One Arm Row
Also known as: standing bodyweight close-grip one arm row
Skip the guesswork: Bodyweight Standing Close-grip One Arm Row leans on pure bodyweight leverage for posture that holds through the day.
How to do Bodyweight Standing Close-grip One Arm Row
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Bodyweight Standing Close-grip One Arm Row Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Hold the end position for a beat once reps come easily.
Common Bodyweight Standing Close-grip One Arm Row Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Rounding the upper back to reach a little further
Hold a tall chest and shorten the range instead.
Easier and Harder Than Bodyweight Standing Close-grip One Arm Row
Swap Bodyweight Standing Close-grip One Arm Row For
Bodyweight Standing Close-grip One Arm Row — Frequently Asked Questions
How do you do the Bodyweight Standing Close-grip One Arm Row?
Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip. Bend forward at the hips, keeping your back straight and your core engaged. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Bodyweight Standing Close-grip One Arm Row work?
The Bodyweight Standing Close-grip One Arm Row primarily targets the upper back. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Bodyweight Standing Close-grip One Arm Row should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Bodyweight Standing Close-grip One Arm Row good for beginners?
Not usually. The Bodyweight Standing Close-grip One Arm Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Bodyweight Standing Close-grip One Arm Row?
Try the Kettlebell One Arm Row, Cable One Arm Bent Over Row or the Lever Seated Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Bodyweight Standing Close-grip One Arm Row the same as the standing bodyweight close-grip one arm row?
Yes. The Bodyweight Standing Close-grip One Arm Row is also commonly called the standing bodyweight close-grip one arm row. Different gyms and training programs label it differently, but "standing bodyweight close-grip one arm row" refer to this same movement.
