Using your own weight makes it challenging and helpful for building functional strength – strength you use in everyday life.

It's good for all fitness levels, from beginners to advanced.

This exercise helps build bigger muscles in your arms and back (muscle growth).

It strengthens your grip (how strong your hands are).

It improves your core strength (your middle section).

Good form is key to getting the most out of the exercise and preventing injuries.

To do it: Stand tall, holding onto a sturdy surface with one hand. Your hand should be close to your body.

Lean forward slightly, keeping your back straight. Your other hand should be on your hip or side.

Pull yourself up, bringing your chest towards the surface you are holding. Keep your elbow close to your body.

Slowly lower yourself back to the starting position. Control the movement.

Repeat this on each side for the desired number of repetitions.

Better Balance and Core Strength: To do this exercise properly, you need to keep your body steady. This strengthens your core muscles, which are important for overall stability and balance in everyday life.

A Stronger Grip: Holding onto your body during the row strengthens your grip. A strong grip is useful for many activities, both in and out of the gym.

Everyday Movement Improvement: This exercise mimics movements you do regularly, like pulling open a door or lifting something heavy. This makes your body more efficient at doing these tasks.

Easy to Do Anywhere: You don't need any special equipment or a gym to do this exercise. You can do it at home, at the park, or anywhere you have a little space.

Grab On: Lean forward a little from your hips. Use one hand to hold the table or railing. Your grip should be close to your body, and your thumb should wrap around the object for a secure hold.

Good Posture: Keep your back straight and your stomach muscles tight. Your other arm should hang down by your side.

The Pull: Pull yourself up towards the table or railing by bending your elbow. Keep your elbow close to your body. Imagine you're trying to touch your ribcage with your elbow.

Go Slow: Slowly lower yourself back down to where you started. Straighten your arm as you go.

Repeat and Switch: Do the exercise as many times as you want, then switch arms and do it again.

Important Tip: Keep your back straight the whole time. Don't twist your body. This helps you avoid hurting yourself.

Cable Seated One-Arm Row: This uses a cable machine. The cable provides consistent resistance throughout the movement, making it easier to control and focus on each side of your back individually. This helps balance out muscle strength on both sides and makes your grip stronger. Your core muscles also work hard to keep you steady.

Dumbbell One-Arm Row with Rack Support: This uses a dumbbell and a rack to support your body. The rack helps you keep good posture and focus on your back muscles. It's good for building strength in your upper and middle back, and it helps improve your posture and core strength.

Kettlebell One-Arm Row: This uses a kettlebell. The kettlebell's shape makes this a more challenging exercise that really works your back muscles (lats, traps, and rhomboids). It also builds grip strength and core stability. It's a good all-around exercise for upper body strength.

These exercises all work similar muscles to the bodyweight one-arm row, but they offer different ways to train and use different equipment. Try them out to find what you like best!

Cable One-Arm Bent-Over Row: This uses a cable machine. The cable keeps your muscles working hard the whole time, helping you feel them more and control the movement better. It's great for your back muscles (lats and rhomboids) and your core, which helps keep you steady.

Kettlebell One-Arm Row: Using a kettlebell makes the row harder because you need more balance and grip strength. This is good for building strength on each side of your body separately, which can help fix any imbalances.

Lever Unilateral Row: This uses a special machine that lets you move smoothly and focus on your upper back muscles. It's really helpful for improving your posture and making your back stronger overall.

Why try different rows? Each type uses your muscles a little differently and makes them work in different ways. This helps you get a better workout and find what you like best!

Experiment! Try these different rows to see which ones you like and which ones help you reach your fitness goals. Have fun and keep improving!

Elbows in tight: Keep your elbows close to your sides as you pull. This makes your back muscles work harder.

Slow and steady: Don't swing your body to help you lift. Move smoothly and in control. This helps you build strength properly.

Strong core: Tighten your stomach muscles. This keeps your body steady and helps protect your back.

This exercise works your back muscles, making them stronger and more stable.

Good form is very important to avoid injuries and get the most benefit from this exercise. Keep your back straight and your core tight. Imagine a straight line from your head to your heels.

Don't let your body sway or twist. Focus on controlled movements. If you feel any pain, stop immediately.

If you find the exercise too hard, try using a chair or table for support. You can also reduce the range of motion (how far you pull the weight).

If you can't do the exercise standing, try doing it while sitting. This will help support your body.

To make the exercise harder, try using a heavier weight (if you're using weights instead of bodyweight) or slowing down your movements.

Do this exercise regularly to see improvements in your strength. Start slowly and gradually increase the number of repetitions (how many times you do the exercise) and sets (how many groups of repetitions you do).

Listen to your body. Rest when you need to and don't push yourself too hard, especially when you're starting out.