Close Grip Single Arm Bodyweight Standing Row

In SetGrip: Bodyweight Standing Row (Close Grip, Single Arm)

Secondary muscles
Biceps, Forearms
Body part
Back
Position
Standing
Laterality
Unilateral (one arm at a time)
Category
Strength

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Gripping with one hand and leaning your bodyweight away from the anchor turns a simple standing pull into honest unilateral back work - walk your feet forward to add load, back to reduce it. The close grip keeps your elbow tight to your ribs, biasing the lats rather than the flared-elbow upper-back emphasis of wider pulls.

How to do the Close Grip Single Arm Bodyweight Standing Row

  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

Tip: Pause for a full count with the handle at your torso before letting it go back.

Muscles worked

Primary

Upper Back · Back

The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.

Secondary

  • Biceps — The biceps bend the elbow on every row but should never be the muscle that fails first.
  • Forearms — Grip and forearm endurance often limit heavy rows, so use straps or a thicker grip if the hands give out before the back.

Common mistakes

  • Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
  • Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
  • Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
  • Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–6 per side2–3 min
Muscle growth3–4 × 6–12 per side90–120 s
Endurance2–3 × 12–20 per side60 s

Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.

Variations and alternatives

Similar exercises

Without bodyweight

Easier and harder

Frequently asked questions

What muscles does the Close Grip Single Arm Bodyweight Standing Row work?

The Close Grip Single Arm Bodyweight Standing Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.

Is the Close Grip Single Arm Bodyweight Standing Row good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Close Grip Single Arm Bodyweight Standing Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

What can I do instead of the Close Grip Single Arm Bodyweight Standing Row?

If you cannot do the Close Grip Single Arm Bodyweight Standing Row, try the Incline Bench Reverse Grip Dumbbell Row, the Single Arm Kettlebell Row or the Kettlebell Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Close Grip Single Arm Bodyweight Standing Row, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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