One-Arm Row

GymDaze demonstration

Watch One-Arm Row

Technique

How to perform One-Arm Row

1. Set a ring and a box or bench so you can hang beneath the ring with both feet elevated on the support.
2. Take the ring in one hand and extend that elbow while keeping your body straight from shoulders to heels.
3. Keep your hips level and your free hand away from the ring.
4. Pull your chest toward the ring, drawing the working elbow back beside your torso without twisting your body.
5. Pause with the hand near your ribs.
6. Lower under control, allowing the shoulder blade to move forward as the elbow extends while maintaining your body line.
7. Switch hands and repeat with the same foot support.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.