Focused Bodyweight Standing One Arm Row

The bodyweight standing one arm row is a unilateral exercise targeting the upper back, performed by hinging at the hips and pulling a weight toward the chest with one arm.

Quick Facts

How to Do Focused Bodyweight Standing One Arm Row

Follow these step-by-step instructions to perform Focused Bodyweight Standing One Arm Row with proper form and technique.

1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
2. Bend forward at the hips, keeping your back straight and your core engaged.
3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
5. Squeeze your shoulder blades together at the top of the movement. Maintain focused form throughout.
6. Lower the dumbbell back down to the starting position.
7. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

Understanding which muscles Focused Bodyweight Standing One Arm Row targets helps you integrate it effectively into your training program.

Benefits of Focused Bodyweight Standing One Arm Row

Incorporating Focused Bodyweight Standing One Arm Row into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Upper Back Development: Focused Bodyweight Standing One Arm Row directly targets and strengthens the Upper Back, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Biceps and Forearms, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Focused Bodyweight Standing One Arm Row build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.
• Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.

Safety Tips and Precautions

Performing Focused Bodyweight Standing One Arm Row safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Focused Bodyweight Standing One Arm Row, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Upper Back and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Protect Your Lower Back: Maintain a neutral spine throughout the movement. Never round your lower back under load.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Upper Back typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Focused Bodyweight Standing One Arm Row, track these metrics during your workouts: