Bodyweight Standing Close-Grip One Arm Row

Muscles worked

Setup

1. Stand facing a sturdy door frame or wall corner with your feet hip-width apart.
2. Grasp the edge of the frame with one hand at chest height using a neutral grip (palm facing inward).
3. Walk your feet forward toward the wall to create a backward lean, keeping your body in a straight line from head to heels.
4. Extend your working arm fully while keeping your shoulders square to the wall.

How to do it

1. Exhale and pull your torso toward the wall by driving your elbow straight back, keeping it tucked tightly against your ribcage.
2. Squeeze your shoulder blade toward the center of your back as your chest reaches the hand position.
3. Inhale and slowly lower your body back to the starting position using a controlled 2-3 second tempo.
4. Complete the desired number of repetitions on one side before switching to the other arm.

Form checklist

• Maintain a rigid, plank-like body position; do not let your hips sag or your back arch.
• Keep your shoulders square to the wall throughout the entire movement to avoid torso rotation.
• Drive the movement with your elbow rather than pulling primarily with your hand.
• Ensure your feet are securely planted to prevent slipping during the lean.

Pro tips

• Initiate the pull by depressing and retracting your shoulder blade before the elbow bends to ensure the back muscles do the work.
• Imagine trying to wrap your elbow around your spine at the top of the movement for maximum lat contraction.

Make it harder

• Increase the resistance by walking your feet closer to the wall, which increases the angle of your lean and the percentage of bodyweight you must pull.
• Implement a 3-second isometric hold at the peak of the contraction to increase time under tension.

Frequently asked

What muscles does the bodyweight standing close-grip one arm row work?

The bodyweight standing close-grip one arm row primarily targets the lats, rhomboids, and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the bodyweight standing close-grip one arm row?

The bodyweight standing close-grip one arm row requires no equipment — just your body weight.

Is the bodyweight standing close-grip one arm row good for beginners?

The bodyweight standing close-grip one arm row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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