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Bodyweight Standing Close Grip One Arm Row
How to do the bodyweight standing close grip one arm row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Horizontal Pull
- Mechanic
- Compound
How to do it
Stand and grip a fixed upright or sturdy post at arm's length with one hand, feet close to the base. Lean back with a straight body, then pull your chest toward the post by driving your elbow back close to your ribs. Lower with control and repeat, then switch sides.
- 1Feel your lat and mid-back pull your chest to the post
- 2Drive the elbow back tight to your ribs
- 3Keep a straight line from head to heels
Common mistakes
- Don't let your hips sag or pike
- Avoid yanking with your biceps instead of your back
- Don't let your shoulder round forward at the bottom
Muscles worked
The bodyweight standing close grip one arm row mainly works the lats, with the biceps, forearms, mid traps, rear delts, lower abs, and obliques assisting.
- LatsPrimary
- BicepsSupport
- ForearmsSupport
- Mid TrapsSupport
- Rear DeltsSupport
- Lower AbsSupport
- ObliquesSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- QuadsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the bodyweight standing close grip one arm row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.