Single-Arm Body Row is one of my favorite advanced progressions!
Three Progressions to the Single-Arm Body Row
In this video we are demonstrating three different progressions, beginning with the basic Double-Arm Body Row, moving on to the Single-Arm Negative Row, and ending with the Single-Arm Row. Notice how this progression slowly increases the amount of bodyweight being placed on the single limb:
The Two-Arm Row distributes weight evenly between both arms
The Negative Row uses the single arm only on the way down
Single-Arm Row uses a single limb for the entire movement
This is a killer full body exercise. Not only is the extensor chain fully activated in the two arm row, but once you release the single arm you’ve created a rotational load through the body that challenges your trunk in many ways. If we break it down anatomically, you’ll see just how many muscles have to coordinate to make this move possible. Let’s start with the Two-Arm Row:
Muscles in the Two-Arm Body Row:
Double-Arm Row develops arm, back, and trunk muscles at the same time!
The dynamic prime movers encompass an equally wide range: With the elbow flexors, we’ve got the biceps brachii, brachialis, and brachioradialis; at the shoulder joint we’ve got the powerful latissimus dorsi, teres major, rear deltoids, rhomboids and trapezius. From this perspective, I think the challenge is finding muscles that aren’t working rather than those that are. This is one of the beauties of bodyweight training.
Muscles in the Single-Arm Body Row:
Progressing to the single arm challenges even more muscles
Check out the video below to see how you can progress from the Double-Arm to the Single-Arm. Remember, form is everything so make sure you are mastering each step before moving on! Now go have fun with it.
Also check out these related posts and videos:
- Master the impressive L-Position Body Row by following the four progressions in my video: Best Body Row Progressions for Total Back Development.
- Try some additional single-arm exercises with The Single-Arm Ring Push-Up: The Ultimate Progression!, as well as The Archer Pull-Up.
I just started doing these last month! Much more challenging than I expected.
Here’s my progress so far: http://www.youtube.com/watch?v=1cvb2cK1teI&list=UUZPmp85dNguML4Yh3M6FoAw&index=1&feature=plcp
Great work Kevin, I’m going to repost on the fb page! Keep it up!
I tried the two arm version of this exercise using rotating handles attached to the bar. what is your opinion of this? Also I was considering using a square stool to raise my feet up level with my body; any thoughts on this variation?
Hey Joseph, rotating the grip is a different variation of the movement. It doesn’t change the mechanics of the movement at the shoulder joint much, but it will change the emphasis on the elbow flexors (biceps brachii, brachialis,etc.). It’s another tool in your tool box. One piece of advice however, is if you are training to do the single arm body row then you may want to pick a grip (over, under, neutral or rotating) and stick with it until you’ve mastered the movement. Later you can switch the grips for added variation.
Elevating the feet is considered a progression so definitely use that position for the two arm body row. However, use the bent knee version for learning the single arm. The single arm/feet elevated is a very advanced movement which you can definitely train towards. Good luck!
This is one of my favorite progressions! It’s also one of the only pulling moves where I feel it in my back the next day, thanks for posting this so I have a more systematic way of progressing them.
Hey Matt, glad you enjoyed the video. i’m a huge fan of this exercise as well. Feel free to post a video of you performing the Single Arm Body Row on our FB page. Thanks bud
Wow I love this stuff! So many people fail to realize the amazing benefits of using your own body weight. I will share with my network
I couldn’t agree more Chris. Thanks for the comment my friend!