Bodyweight Standing Close Grip One Arm Row

Instructions

1. Stand facing a sturdy vertical pole or door frame; grip it with one hand at chest height using a close, neutral grip.
2. Lean back with your arm extended, body in a straight diagonal line from heels to shoulders.
3. Pull your chest toward the pole by driving your elbow straight back, squeezing your shoulder blade.
4. Pause at the top, then slowly extend your arm to return to the leaned-back start position.
5. Complete all reps on one side before switching arms.