Single Arm Alternating Bodyweight Row
Bodyweight row variation that builds back strength while challenging core stability as arms alternate
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Lats and upper back |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 20 reps |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Hold a bar or suspension handles with both hands, leaning back with arms extended
- Step 2: Brace your core to keep your body in a straight line
- Step 3: Pull yourself up by rowing one arm in toward your ribs
- Step 4: Lower that arm back down with control
- Step 5: Repeat by rowing the opposite arm, alternating for the set
Equipment
- Suspension trainer or sturdy bar optional
Coaching tips
Benefits
Bodyweight row variation that builds back strength while challenging core stability as arms alternate
Common mistakes
Letting the hips sag or rotate as one arm pulls
Make it harder
Lower the bar or anchor point to increase body angle and resistance
Make it easier
Raise the bar or anchor point to make the row easier
Breathing
Exhale pulling up, inhale lowering down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.