Bodyweight Standing One Arm Row

This exercise builds strength in your upper back. You work one arm at a time by leaning forward at your hips and pulling a weight up to your chest.

1Stand with your feet apart and knees slightly bent. Hold a dumbbell in one hand.
2Lean forward at your hips. Keep your back flat and your stomach muscles tight.
3Let the weight hang straight down so your arm is straight.
4Pull the weight up to your chest. Keep your elbow close to your side.
5Squeeze your shoulder blades together when the weight is at the top.
6Lower the weight slowly back down to where you started.
7Do the chosen number of repetitions, then switch to the other arm.

Primary Muscles

Secondary Muscles

Biceps

Forearms

Equipment

Difficulty

Beginner

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