Incline Bent Leg One Arm Body Row. How-to, proper form and tips

The Incline Bent Leg One Arm Body Row is an easy variation of the Bent Leg One Arm Body Row where using the bar in a higher position and a bigger inclination of the body. It strengthens the upper back and shoulders.

Video demonstration

How to and step by step instructions:

1. Hold the bar with both hands, palms facing forward. Choose a high bar, at chest height.
2. Move your feet forward, walking under the bar, and straighten legs and core.
3. Hold the bar with one hand only, placing the other one on your back.
4. You are hanging from the bar with one hand, feet on the floor, knees bent. This is the starting position.
5. Bend your holding arm bringing the chest close to the bar.
6. 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. The higher the inclination, the easier is the variation.

Benefits:

• Prepares for a strict one arm body row.
• Strengthen back muscles.
• 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.
• Aim for 3 series x10 in a session and move to a harder variation when this becomes to easy, such as Bent Leg One Arm Body Row or One Arm Body Row.

Muscles worked and body parts involved:

Other names

The exercise can be found with other names. Examples are:

• Incline Bent Leg One Arm Body Row
• Incline Bent Leg One Arm Inverted Row
• Incline Bent Leg One Arm Bodyweight Row
• Incline Bent Leg One Arm Horizontal Pull Up
• High Bar Bent Leg One Arm Body Row
• Incline Bent Leg Single Arm Body Row
• Incline Bent Leg One Arm Australian Pull Up
• Incline Bent Leg Single Arm Australian Pull Up

One Arm Body Row

Muscle: Shoulder

Muscle: Triceps

Muscle: Upper back

Collection: Body Row variantions

Category: Bodyweight