Bodyweight Standing Close-Grip One-Arm Row
The one-arm wall-bar row with the hand at the middle of the rung, in front of the chest rather than the shoulder; the elbow travels close along the body.
How to do it
Setup
Feet close to the bars, one hand on a rung at the midline of the chest, body leaning back on the straight arm.
Steps
- Pull the chest to the hand, elbow brushing the ribs.
- Keep the shoulders square to the bars.
- Straighten the arm slowly, then do the other side.
Common mistakes
Hand drifting out toward the shoulder: keep it at the middle; that is the variant. Twisting toward the free side: chest square. Hips sagging: squeeze the glutes.
Breathing
Exhale on the pull, inhale on the way down.
