Beginner
Single-Arm Inverted Row
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Single-Arm Inverted Row is an upper-body movement that targets your biceps, shoulders, and forearms. Performing this exercise one arm at a time provides muscular balance on each side of the body.
Exercise Instructions
-
Step 1
Lie on your back under a barbell on a squat rack with your knees bent at 90 degrees. Grab the bar with one hand in a neutral grip, so the other arm is extended. Your body should form a straight line from shoulders to ankles with hips lifted off the floor. -
Step 2
Pull your chest towards the bar while simultaneously punching the other arm upward until it is fully extended above the bar. Hold for a second at the top and return to the starting position.
Muscle Groups
Single-Arm Inverted Row targets Abs, Back, Biceps, Forearms, Shoulders as seen below.
Exercise Tips
- Don't let your back arch or your body lose balance. Pay attention to correct posture.
- Stretch your back and shoulders to bring your chest up to the bar.
- Tighten your abs and glutes to maintain stability.
Inverted Row
Intermediate
Modified Inverted Row
Beginner
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