Demo & instructions
Single-Arm Inverted Row
Also known as: One-Arm Bodyweight Row, One-Arm Australian Row
Instructions
An inverted row pulled with one arm while the other rests on your chest or hip. It is the hardest bodyweight row, loading one side of the back while the trunk fights rotation.
- Movement
- Horizontal pull
- Type
- Compound
- Level
- Advanced
- Typical range
- 3–10 reps
Setup
- 1Set a bar at hip height and lie beneath it with the feet on the floor and knees bent for balance.
- 2Grip the bar in the centre with one hand and place the other hand on your chest.
Execution
- 1Pull the chest toward the bar, keeping hips and shoulders square to the ceiling.
- 2Pause at the top with the shoulder blade pulled back and down.
- 3Lower under control to a straight arm.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
