Step by step instructions, muscle activation and variants for the Bodyweight Standing Close-Grip One-Arm Row.
The Bodyweight Standing Close-Grip One-Arm Row uses your own body weight as resistance by leaning back from a fixed anchor — such as a suspension trainer or sturdy bar — and rowing with one arm. The close, neutral grip increases biceps involvement while demanding significant core stability to prevent rotation.
The Bodyweight Standing Close-Grip One-Arm Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
