Single Arm Inverted Row

Description:

The Single-Arm Inverted Row is a bodyweight exercise that targets the upper back, lats, and biceps. This exercise is performed using a suspension trainer or a bar positioned at waist height. It’s an effective way to build upper body strength and improve posture.

Benefits:

• Strengthens the upper back and lats.
• Engages the biceps and core for stability.
• Helps improve posture and shoulder health.

Profile:

Equipment:	Suspension Trainer or Bar
Type:	Strength
Level:	Beginner to Intermediate

Muscles:

Classification:

Utility:	Basic of Auxilary
Mechanics:	Compound
Force:	Pull

Instructions:

• Step 1: Set up a suspension trainer or a bar at waist height.
• Step 2: Stand facing the suspension trainer or bar.
• Step 3: Grasp the handle or bar with one hand, palm facing down, and extend your arm fully.
• Step 4: Walk your feet forward while leaning back to create tension in the suspension trainer or bar.
• Step 5: Keep your body straight, engage your core, and pull your chest toward the handle or bar by bending your elbow.
• Step 6: Squeeze your back muscles and hold the top position for a moment.
• Step 7: Slowly lower your body back to the starting position with control.
• Step 8: Repeat for the desired number of repetitions on one arm before switching to the other.

Common Mistakes:

• Using momentum to perform the exercise instead of controlled movements.
• Not keeping the body straight or engaging the core, leading to improper form.
• Allowing the shoulder to shrug or the elbow to flare out during the movement.

Focus on performing the Single-Arm Inverted Row with strict form and controlled motions to effectively target the upper back and lats while minimizing the risk of injury.

Variations

• Inverted Row

Additional Information:

The Single-Arm Inverted Row is a valuable exercise for building upper body strength and improving posture. It can be a beneficial addition to your bodyweight workout routine.

EXERCISES