One Arm Body Row. How-to, proper form and tips
The One Arm Body Row is an harder variation of the Body Row pushinh the obliques to a higher level. It also strengthens the upper back and shoulders.
Video demonstration
(excerpt from 'One arm inverted rows, better form'
by Massimo Kokhno)
How to and step by step instructions:
- Hold the bar with both hands, palms facing forward.
- 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, straight legs. 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:
- One Arm Body Row
- One Arm Inverted Row
- One Arm Bodyweight Row
- One Arm Horizontal Pull Up
- Single Arm Body Row
- One Arm Australian Pull Up
- Single Arm Australian Pull Up
One Arm Body Row
3. One Arm Body Row
