Bent-Knee One-Arm Row

GymDaze demonstration

Watch Bent-Knee One-Arm Row

Technique

How to perform Bent-Knee One-Arm Row

1. Set one ring around waist height and position yourself beneath it with knees bent and feet flat.
2. Hold the ring with your working palm facing inward; place your free hand across your chest or behind your back.
3. Lift your hips to form a straight line from knees through shoulders and keep your shoulders square.
4. Pull your chest toward the ring with your working elbow traveling down and back toward your ribs.
5. Pause briefly, then straighten the working arm under control without dropping or rotating your pelvis.
6. Complete the planned repetitions, then repeat with the other arm.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.