Bodyweight Standing Close-grip One Arm Row

Description

How to Do Bodyweight Standing Close-grip One Arm Row

1. 1
   Setup

   Find a sturdy anchor point at approximately chest height, such as a door frame, pole, or TRX handle. Stand facing the anchor.

2. 2
   Setup

   Grip the anchor with one hand using a neutral grip (palm facing inward) and step back until your arm is fully extended. Lean your body back, keeping your feet shoulder-width apart and your core engaged to maintain a straight line from head to heels.

3. 3

   Initiate the pull by retracting your shoulder blade, then drive your elbow close to your torso, pulling your chest towards your hand. Exhale as you pull your body upwards.

4. 4

   Squeeze your back muscles at the peak contraction, ensuring your elbow remains tucked tightly against your side without flaring out.

5. 5

   Slowly extend your arm to return to the starting position, controlling the movement and inhaling. Maintain a rigid body posture throughout the entire range of motion.

Tips

• Adjust the exercise difficulty by stepping further away from the anchor to increase resistance, or closer to decrease it.
• Focus on initiating the pull with your back muscles, specifically by retracting your shoulder blade first, rather than just pulling with your biceps.
• Maintain strong core tension throughout the movement to prevent your hips from sagging or rotating, ensuring your body stays in a straight line.
• Keep your elbow close to your body during the entire pulling phase to maximize engagement of the latissimus dorsi and achieve a true close-grip row.

Common Mistakes

• ×Rounding the shoulders or hunching the back reduces lat engagement; instead, actively pull your shoulder blade back and down while keeping your chest open.
• ×Using momentum or swinging the body to complete the rep diminishes muscle activation; instead, perform the movement slowly and with control, focusing on the mind-muscle connection.
• ×Flaring the elbow out wide reduces the effectiveness for the lats; instead, ensure your elbow stays tucked close to your side throughout the entire pulling motion.