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.
(excerpt from 'One Arm Inverted Row (must try back exercise) | Mind Pump' by Mind Pump TV)
How to and step by step instructions:
- Hold the bar with both hands, palms facing forward. Choose a high bar, at chest height.
- Move your feet forward, walking under the bar, and straighten legs and core.
- Hold the bar with one hand only, placing the other one on your back.
- You are hanging from the bar with one hand, feet on the floor, knees bent. 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. The higher the inclination, the easier is the variation.
- 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:
Primary muscles: Shoulder, Triceps, Upper Back
Secondary muscles: Forearms, Obliques
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