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One-Arm Wall-Bar Row

Also: bodyweight standing close grip one arm row, bodyweight standing one arm row, bodyweight standing one arm row (with towel)

Main
Upper back
Secondary
BicepsForearms
Equipment
Body weightRack
Level
Beginner
Movement
Horizontal pull

How to do it

  1. Stand with your feet shoulder width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

Same movement

See back
Alternating Close-Grip Machine RowUpper back · Leverage machineAlternating Kettlebell Bent-Over RowUpper back · KettlebellAlternating Kettlebell Renegade RowUpper back · Kettlebell

Log it in Minthra

Log every set of One-Arm Wall-Bar Row and watch your best climb, week by week.

See availability

Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım