One-arm inverted row
Also called Single-arm inverted row, One-arm bodyweight row
The one-arm inverted row is an inverted row with a single hand on the bar. You pull your chest toward the bar while you keep your body straight and your shoulders level. It trains your lats, upper back and biceps, with help from your obliques, forearms, abs and glutes, which stop you from twisting. It is a demanding pulling exercise and a step toward the One-arm pull-up. Build up with the Archer row. Spread your feet wider for balance and do the same reps on both sides.
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How to do it
- Hold a low bar with one hand and place your feet wider than usual.
- Lean back with your body straight and your shoulders level.
- Pull your elbow toward your hip until your chest reaches the bar.
- Lower slowly until your arm is straight, then switch sides.
Then repeat on the other side.
Form tips
- One hand on the bar, feet wider, body straight.
- Pull your elbow to your hip, shoulders stay level.
- Chest to the bar, then lower slowly.
Common mistake
- Twisting your torso open instead of keeping shoulders level.