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

Incline One Arm Body Row icon

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

How to and step by step instructions:

  1. Hold the bar with both hands, palms facing forward.
  2. Move your feet forward, walking under the bar, keep yuor legs straight.
  3. Hold the bar with one hand only, placing the other one on your back or extending it towards the ceilling.
  4. You are hanging from the bar with one hand, feet on the floor, bent knees. 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 for an easier variation. The higher the inclination, the easier is the exercise.
  • Keep legs and core in a straight line.


  • 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 , Secondary

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

Muscle: Shoulder

Muscle: Triceps

Muscle: Upper back

Collection: Body Row variantions

Category: Bodyweight