One-Arm Row

Technique

How to perform One-Arm Row

1. Set a single ring to waist height and stand facing it.
2. Grip the handle firmly with your working hand (palm facing in), then walk your feet forward and lean back until your body forms a straight line from head to heels with arms fully extended.
3. Keep your free arm across your chest or behind your back, engage your core, and squeeze your glutes to maintain a rigid plank.
4. This is your starting position.
5. Exhale as you drive your working elbow straight back, pulling your chest toward the ring while keeping your torso square and hips level.
6. Pause briefly when your hand reaches your rib cage, maintaining tension in your back and keeping your shoulder blade retracted.
7. Inhale as you extend your elbow to lower yourself under control, returning to the starting position.
8. Repeat for the prescribed repetitions, then switch hands and perform the same sequence with the opposite arm.

GymDaze demonstration

Watch One-Arm Row

Programming relevance

Muscles involved

Primary targets: Rhomboid Major, Latissimus Dorsi, Posterior Deltoid, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.