Bodyweight Standing One Arm Row

Setup

1. 01Grip a sturdy vertical post or doorframe with one hand at chest height.
2. 02Walk the feet toward the anchor and lean back until the working arm is straight.
3. 03Square the shoulders and hips toward the anchor.
4. 04Brace the trunk to resist twisting before pulling.

Execution

1. 01Pull the chest toward the anchor by driving the working elbow back along the ribs.
2. 02Keep the hips and shoulders square as the body rises.
3. 03Squeeze the shoulder blade back fully at the top.
4. 04Lower under control to a straight arm without rotating open.

Checkpoints

• -Torso stays square to the anchor with no twisting.
• -Elbow stays close to the body through the pull.
• -Body remains a straight line from head to heels.
• -The rep finishes with a full scapular retraction, not just elbow bend.

Common mistakes

• -Rotating the torso open to make the pull easier.
• -Sagging at the hips during the lowering phase.
• -Using a shallow lean that removes most of the load.
• -Shrugging the working shoulder toward the ear.