One-Arm Inverted Row

Back, Biceps, Forearms, CorePull-Up Bar

Single-arm bodyweight row to build back strength and core stability. Helps balance strength between your left and right sides.

How to do it

1Grab the bar with one hand and set your feet flat on the floor.

2Form a straight line from head to heels, placing your free hand on your hip or chest.

3Retract your working shoulder blade and pull your chest to the bar.

4Keep your hips and shoulders square, avoiding any twisting.

5Lower down under control back to the starting position.

Common mistakes

Twisting your torso to cheat the rep, taking tension off your back.

Popping your hips up for momentum instead of pulling with your upper back.

Letting your hips sag, breaking your straight-line plank position and straining your lower back.

Breathing

Exhale as you pull your chest to the bar, and inhale as you lower back down.

Make it harder or easier

To scale down, step back to elevate your torso. To scale up, elevate your feet on a box or bench.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.