Bodyweight Standing One Arm Row

Also known as: standing bodyweight one arm row

Advanced

Upper Back

Body Weight

Bodyweight Standing One Arm Row is for lifters with a base already built and pairs well with a heavy row.

How to do Bodyweight Standing One Arm Row

Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
Bend forward at the hips, keeping your back straight and your core engaged.
Let the dumbbell hang straight down in front of you, with your arm fully extended.
Pull the dumbbell up towards your chest, keeping your elbow close to your body.
Squeeze your shoulder blades together at the top of the movement.
Lower the dumbbell back down to the starting position.

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Bodyweight Standing 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. Hold the end position for a beat once reps come easily.

Hypertrophy

4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase.

Endurance

4 sets of 40 seconds of unbroken work with 30 seconds of rest. Change leverage or elevation before you add load.

Common Bodyweight Standing One Arm Row Mistakes

Adding reps forever instead of making the movement harder

Change leverage, elevation, or tempo once you clear your rep range.

Rounding the upper back to reach a little further

Hold a tall chest and shorten the range instead.

Easier and Harder Than Bodyweight Standing One Arm Row

Easier progression

Cable Rope Crossover Seated Row

Swap Bodyweight Standing One Arm Row For

Smith Bent Over Row

Dumbbell Lying Rear Delt Row

Lever One Arm Bent Over Row

Bodyweight Standing One Arm Row — Frequently Asked Questions

How do you do the Bodyweight Standing One Arm Row?

Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand. Bend forward at the hips, keeping your back straight and your core engaged. Let the dumbbell hang straight down in front of you, with your arm fully extended. 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 One Arm Row work?

The Bodyweight Standing 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 One Arm Row should I do?

For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Bodyweight Standing One Arm Row good for beginners?

Not usually. The Bodyweight Standing 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 One Arm Row?

Try the Smith Bent Over Row, Dumbbell Lying Rear Delt Row or the Lever One Arm Bent Over 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 One Arm Row the same as the standing bodyweight one arm row?

Yes. The Bodyweight Standing One Arm Row is also commonly called the standing bodyweight one arm row. Different gyms and training programs label it differently, but "standing bodyweight one arm row" refer to this same movement.