Bent Leg One Arm Body Row. How-to, proper form and tips
The Bent Leg One Arm Body Row exercise are great for strengthening the chest, arms and back muscles. It serves as a preparation for the One Arm Body Row, while activating the same muscles as the Pull Up.
Video demonstration
(excerpt from 'Single Arm Inverted Row'
by COR)
How to and step by step instructions:
- Hold the bar with both hands, palms facing forward.
- Move your feet forward, walking under the bar, keep the knees bent.
- Hold the bar with one hand only, placing the other one on your back or extending it towards the ceilling.
- You are hanging from the bar with one hand, feet on the floor, bent knees. This is the starting position.
- Bend your holding arm bringing the chest close to the bar.
- Stay there a few seconds and extend the arm again, lowering yourself to the initial position.
Hints & tips:
- The more horizontal, the hardest is the move.
- Put your feet closer to the bar or choose for a higher bar for an easier variation. The higher the inclination, the easier is the exercise.
Benefits:
- Strengthen back muscles and obliques.
- Very easy to adjust to your fitness level, by adjusting feet position.
Counting & gamification:
- Adjust the feet position to have 10 reps of maximum effort yet proper form.
Muscles worked and body parts involved:
Primary muscles: Shoulder, Triceps, Upper Back
Secondary muscles: Forearms, Chest
Other names
The exercise can be found with other names. Examples are:
- Bent Leg One Arm Body Row
- Bent Leg One Arm Inverted Row
- Bent Leg One Arm Bodyweight Row
- Bent Leg One Arm Horizontal Pull Up
- Bent Leg Single Arm Body Row
- Bent Leg One Arm Australian Pull Up
- Bent Leg Single Arm Australian Pull Up
One Arm Body Row
2. Bent Leg One Arm Body Row
