10 Close-grip One-Arm Row Alternatives for At-Home Training

Ranked Bodyweight Standing Close-grip One Arm Row Alternatives

10 substitutes, ranked by how closely each one matches the Bodyweight Standing Close-grip One Arm Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Bodyweight Standing One Arm Row

   95% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   The same equipment, taken with a neutral grip.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
   4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
   5. Squeeze your shoulder blades together at the top of the movement.
   6. Lower the dumbbell back down to the starting position.
   7. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: lats, the same as the Bodyweight Standing Close-grip One Arm Row
   • Equipment: bodyweight only, the same as the Bodyweight Standing Close-grip One Arm Row
   • Body position: standing, the same as the Bodyweight Standing Close-grip One Arm Row
2. Play demonstration

   2. Bodyweight Standing One Arm Row (With Towel)

   95% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Pull the towel towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: lats, the same as the Bodyweight Standing Close-grip One Arm Row
   • Equipment: bodyweight only, the same as the Bodyweight Standing Close-grip One Arm Row
   • Body position: standing, the same as the Bodyweight Standing Close-grip One Arm Row
3. Play demonstration

   3. Bodyweight Standing Close-grip Row

   92% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the lats.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Bend forward at the waist, keeping your back straight and your core engaged.
   3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
   4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, the same as the Bodyweight Standing Close-grip One Arm Row
   • Equipment: bodyweight only, the same as the Bodyweight Standing Close-grip One Arm Row
   • Body position: standing, the same as the Bodyweight Standing Close-grip One Arm Row
4. Play demonstration

   4. Bodyweight Standing Row (With Towel)

   89% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Pull the towel towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Bodyweight Standing Close-grip One Arm Row
   • Equipment: bodyweight only, the same as the Bodyweight Standing Close-grip One Arm Row
   • Body position: standing, the same as the Bodyweight Standing Close-grip One Arm Row
5. Play demonstration

   5. Bodyweight Standing Row

   88% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Grasp a bar or handles with an overhand grip, palms facing down.
   3. Keep your back straight and core engaged.
   4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement.
   6. Slowly release and extend your arms back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, the same as the Bodyweight Standing Close-grip One Arm Row
   • Equipment: bodyweight only, the same as the Bodyweight Standing Close-grip One Arm Row
   • Body position: standing, the same as the Bodyweight Standing Close-grip One Arm Row
6. Play demonstration

   6. Barbell One Arm Bent Over Row

   85% match

   • Lats
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the lats.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip.
   2. Bend forward at the hips, keeping your back straight and your head in a neutral position.
   3. Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
   4. Lower the barbell back down to the starting position in a controlled manner.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: lats, the same as the Bodyweight Standing Close-grip One Arm Row
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Bodyweight Standing Close-grip One Arm Row
7. Play demonstration

   7. Kettlebell One Arm Row

   85% match

   • Lats
   • Kettlebell
   • Intermediate
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the lats.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
   3. Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: lats, the same as the Bodyweight Standing Close-grip One Arm Row
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Bodyweight Standing Close-grip One Arm Row
8. 

   8. One-arm Dumbbell Row

   85% match

   • Lats
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Choose a flat bench and place a dumbbell on each side of it.
   2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
   3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
   4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
   5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
   6. Repeat the movement for the specified amount of repetitions.
   7. Switch sides and repeat again with the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: lats, the same as the Bodyweight Standing Close-grip One Arm Row
   • Equipment: free weights, not bodyweight only
9. 

   9. One-arm Long Bar Row

   84% match

   • Lats
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
   2. Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
   3. Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
   4. Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
   5. After a brief pause, return to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: lats, the same as the Bodyweight Standing Close-grip One Arm Row
   • Equipment: free weights, not bodyweight only
   • Body position: standing, the same as the Bodyweight Standing Close-grip One Arm Row
   • Balance: easier to stay steady on than the Bodyweight Standing Close-grip One Arm Row
10. 

    10. Shotgun Row

    84% match

    • Lats
    • Cable
    • Intermediate
    • Compound

    How to perform this exercise

    1. Attach a single handle to a low cable.
    2. After selecting the correct weight, stand a couple feet back with a wide-split stance. Your arm should be extended and your shoulder forward. This will be your starting position.
    3. Perform the movement by retracting the shoulder and flexing the elbow. As you pull, supinate the wrist, turning the palm upward as you go.
    4. After a brief pause, return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: lats, the same as the Bodyweight Standing Close-grip One Arm Row
    • Equipment: a cable, not bodyweight only
    • Body position: standing, the same as the Bodyweight Standing Close-grip One Arm Row
    • Balance: easier to stay steady on than the Bodyweight Standing Close-grip One Arm Row