Bent-Knee One-Arm Row

Technique

How to perform Bent-Knee One-Arm Row

1. Adjust a single ring to about waist height and sit beneath it with your knees bent, feet flat on the floor, and hips lifted so your body forms a straight line from knees through shoulders.
2. Grip the ring firmly with your working hand (palm facing in) and place your free hand across your chest or behind your back.
3. Keep your shoulders squared and core engaged. This is your starting position.
4. Exhale as you drive your working elbow down and back, pulling your chest toward the ring while keeping your torso rigid and hips level. Focus on squeezing your lats and back.
5. Pause briefly when your hand reaches your rib cage, maintaining full tension in your back muscles and a neutral neck.
6. Inhale as you extend your elbow, lowering your torso under control until your arm is straight again, stopping just before your shoulders lose engagement. Then switch hands and perform the same sequence with the opposite arm.

GymDaze demonstration

Watch Bent-Knee One-Arm Row

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Latissimus Dorsi, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.