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

The Bodyweight Standing Close-grip One Arm Row is done standing. Ranked closest by our scoring: the Bodyweight Standing One Arm Row, the Bodyweight Standing One Arm Row (With Towel) and the Bodyweight Standing Close-grip Row.

Bodyweight Standing Close-grip One Arm RowWatch the Bodyweight Standing Close-grip One Arm Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Bodyweight Standing Close-grip One Arm Row

The steps for the Bodyweight Standing Close-grip One Arm Row itself, so you can judge how close each substitute below really is.

Lats, with biceps, forearms · Bodyweight · Intermediate · Compound

  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Pull the dumbbell 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 dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Bodyweight Standing One Arm RowPlay demonstration

    1. Bodyweight Standing One Arm Row

    95% match

    Lats · Intermediate · Compound

    The same equipment, taken with a neutral grip.

    • Bodyweight
    How to perform it
    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
  3. Bodyweight Standing Close-grip RowPlay demonstration

    3. Bodyweight Standing Close-grip Row

    92% match

    Lats · Beginner · Compound

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

    • Bodyweight
    How to perform it
    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
  6. Barbell One Arm Bent Over RowPlay demonstration

    6. Barbell One Arm Bent Over Row

    85% match

    Lats · Intermediate · Compound

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

    • Barbell
    How to perform it
    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. Kettlebell One Arm RowPlay demonstration

    7. Kettlebell One Arm Row

    85% match

    Lats · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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

Why You Might Need a Bodyweight Standing Close-grip One Arm Row Alternative

You may need substitutes because of limited equipment, pain with the standing position, shoulder instability, or to vary stimulus. Substitutes preserve the same pulling pattern and lat activation while changing load, grip, or range of motion. Choose movements that maintain elbow-driven scapular retraction so the lat fibers shorten under tension. Technique cue: keep the ribs down and hinge at the hips to avoid lumbar compensation and ensure the lat, not the biceps, initiates the pull.

Bodyweight Standing Close-grip One Arm Row FAQ

What muscles does Bodyweight Standing Close-grip One Arm Row work?

It primarily targets the latissimus dorsi and secondary scapular retractors (rhomboids, middle trapezius) while engaging the posterior deltoid and biceps. The close grip shifts emphasis to elbow-driven adduction, increasing lat fiber shortening and thoracic extension control.

Find Alternatives for Any Exercise

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