Incline One Arm Body Row. How-to, proper form and tips
The Incline 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.
Video demonstration
(excerpt from 'ONE ARM AUSTRALIAN PULL UPS - HRDR Exercise Video Library'
by Carlito)
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 yuor legs straight.
- 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.
- Keep legs and core in a straight line.
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, Obliques
Other names
The exercise can be found with other names. Examples are:
- Incline One Arm Body Row
- Incline One Arm Inverted Row
- Incline One Arm Bodyweight Row
- Incline One Arm Horizontal Pull Up
- High Bar One Arm Body Row
- Incline Single Arm Body Row
- Incline One Arm Body Row on Parallel Bar
- Incline One Arm Australian Pull Up
- Incline Single Arm Australian Pull Up
