bodyweight standing one arm row
bodyweight standing one arm row — highlighted muscle: upper back

Muscles worked

upper back, biceps, forearms

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bodyweight standing one arm row

Body part
back
Equipment
body weight
Target muscle
upper back
Muscle group
biceps

Secondary muscles

bicepsforearms

How to perform it

  1. 1

    Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.

  2. 2

    Bend forward at the hips, keeping your back straight and your core engaged.

  3. 3

    Let the dumbbell hang straight down in front of you, with your arm fully extended.

  4. 4

    Pull the dumbbell up towards your chest, keeping your elbow close to your body.

  5. 5

    Squeeze your shoulder blades together at the top of the movement.

  6. 6

    Lower the dumbbell back down to the starting position.

  7. 7

    Repeat for the desired number of repetitions, then switch sides.

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