Bodyweight Standing Close-Grip One Arm Row
Bodyweight Standing Close-Grip One Arm Row Exercise Description
The Bodyweight Standing Close-grip One Arm Row is a unilateral horizontal pulling exercise performed with a sturdy fixed anchor (e.g., rail, rack upright, door frame, or suspension handle). It targets the latissimus dorsi, middle trapezius, rhomboids, posterior deltoid, and elbow flexors while engaging the core and glutes to maintain a rigid, neutral spine. “Close-grip” here means the working elbow tracks close to the torso and the hand finishes near the lower ribs, emphasizing scapular retraction and depression. Because you’re standing and leaning back, body angle sets the challenge without external load while encouraging anti-rotation—keeping the shoulders and hips square as you pull. Use controlled tempo and full range: initiate with the shoulder blade, finish with the elbow behind the body, and return with smooth, deliberate extension.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Trapezius - Middle Fibers
- Assisting Muscles: Brachialis, Deltoid - Posterior, Rhomboid Major, Teres Major
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Internal Obliques, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Bodyweight Standing Close-Grip One Arm Row Exercise
‘- Stand facing a sturdy, immovable anchor; grasp it with one hand at roughly mid‑chest height, neutral grip (thumb up).
– Walk your feet forward and lean back until your body forms a straight line from head to heels; feet about hip‑width.
– Brace your trunk, lightly squeeze glutes, and keep ribs down to maintain a neutral spine.
– Set the shoulder: gently depress and retract the working scapula without shrugging.
– Row by driving the elbow down and back, staying close to your side; bring your chest toward your hand.
– Finish when the hand reaches near your lower ribs and the shoulder blade is fully retracted; keep shoulders level.
– Pause briefly, maintaining a long neck and relaxed upper traps.
– Lower with control, allowing the arm to straighten as the scapula protracts smoothly—no collapsing or shoulder “dumping” forward.
– Keep hips and torso square; avoid twisting or leaning.
– Adjust your foot position to modify leverage as needed while preserving form.
– Switch sides and repeat with the other arm.
Bodyweight Standing Close-Grip One Arm Row Tips
‘- Face a sturdy, immovable anchor and grip it at roughly mid‑chest height with a neutral, thumb‑up hand position.
– Walk your feet forward and lean back until your body forms a straight line from head to heels, with feet about hip‑width.
– Brace your trunk, lightly squeeze your glutes, and keep your ribs down to maintain a neutral spine.
– Gently depress and retract the working shoulder blade before you row, avoiding any shrugging.
– Initiate the pull from the shoulder blade, then drive the elbow down and back close to your side.
– Bring your chest toward your hand and finish with the hand near your lower ribs and the elbow slightly behind your body.
– At the top, keep your shoulders level with a long neck and relaxed upper traps.
– Lower with control, allowing the arm to straighten as the shoulder blade protracts smoothly—no collapsing or “dumping” the shoulder forward.
– Keep your hips and torso square the whole time; avoid twisting or leaning to complete the rep.
– Modify difficulty by adjusting your foot position to change your body angle while preserving strict form.
Bodyweight Standing Close-Grip One Arm Row Beginner Introduction
The Bodyweight Standing Close-grip One Arm Row is a single‑arm pulling movement that uses your own bodyweight and a solid support, such as a rail, upright, doorway edge, or suspension handle. The body leans back while the working arm pulls the torso toward the anchor, creating a horizontal row pattern without external weights. Because only one side works at a time, the trunk resists turning, so the shoulders and hips stay facing forward throughout the motion.
This exercise mainly challenges the lats, upper back, rear shoulder, and biceps, with strong assistance from the core and glutes to keep the body in a straight, stable line. The “close” hand path—where the elbow travels near the ribs and finishes around the lower side of the torso—highlights drawing the shoulder blade down and back rather than just bending the elbow. Controlled pacing and a complete reach and pull emphasize smooth shoulder blade movement, a tall posture, and steady alignment from head to heels while tension shifts between the pulling arm and the supporting lower body.