Single-Arm Inverted Row

The single-arm inverted row is a multi-joint upper body movement that increases strength in the back, biceps, forearms, and shoulders. Performing the exercise one arm at a time ensures muscular balance on both sides of the body.


  1. 6097_A
    Lie on your back underneath a barbell in a squat rack with your knees bent to 90-degrees. Grab the bar with one hand with a neutral grip so that your other arm is extended. Your body should form a straight line from your shoulders to your ankles with the hips lifted off the ground.
  2. Single-Arm Inverted Row
    Pull your chest toward the bar while simultaneously punching your other arm upward until it becomes fully extended above the bar. Hold for one second at the top and return to the starting position.

Trainer’s Tips

  • Don't let your back sag or your body lose alignment. Be mindful of proper posture.
  • Pull with your back and shoulders to bring your chest up to the bar.
  • Squeeze your abs and glutes to maintain stability.