Bodyweight Standing Close-grip One Arm Row

Description

How to do Bodyweight Standing Close-grip One Arm Row

1. 01
   Setup

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

2. 02
   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. 03

   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. 04

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

5. 05

   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.