10 Best Bodyweight Standing One Arm Row Alternatives for Home or Gym

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

Bodyweight Standing One Arm RowWatch the Bodyweight Standing 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 One Arm Row

The steps for the Bodyweight Standing 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.
  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.

The 10 Best Bodyweight Standing One Arm Row Alternatives

10 substitutes, ranked by how closely each one matches the Bodyweight Standing 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 Row (With Towel)Play demonstration

    1. Bodyweight Standing One Arm Row (With Towel)

    99% match

    Lats · Intermediate · Compound

    It uses the same equipment and still works the lats.

    • Bodyweight
    How to perform it
    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 One Arm Row
    • Equipment: bodyweight only, the same as the Bodyweight Standing One Arm Row
    • Body position: standing, the same as the Bodyweight Standing One Arm Row
  2. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    2. Bodyweight Standing Close-grip One Arm Row

    95% match

    Lats · Intermediate · Compound

    The same equipment, taken with a close grip.

    • Bodyweight
    How to perform it
    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.

    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 One Arm Row
    • Equipment: bodyweight only, the same as the Bodyweight Standing One Arm Row
    • Body position: standing, the same as the Bodyweight Standing One Arm Row
  4. Kettlebell One Arm RowPlay demonstration

    4. Kettlebell One Arm Row

    89% 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 One Arm Row
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Bodyweight Standing One Arm Row
  5. One-arm Dumbbell Row

    5. One-arm Dumbbell Row

    88% match

    Lats · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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 One Arm Row
    • Equipment: free weights, not bodyweight only
  6. One-arm Long Bar Row

    6. One-arm Long Bar Row

    88% 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. 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 One Arm Row
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Bodyweight Standing One Arm Row
    • Balance: easier to stay steady on than the Bodyweight Standing One Arm Row
  7. Bodyweight Standing Close-grip RowPlay demonstration

    7. Bodyweight Standing Close-grip Row

    88% 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 One Arm Row
    • Equipment: bodyweight only, the same as the Bodyweight Standing One Arm Row
    • Body position: standing, the same as the Bodyweight Standing One Arm Row

Why You Might Need a Bodyweight Standing One Arm Row Alternative

You may substitute the Bodyweight Standing One Arm Row for several reasons: shoulder pain with horizontal pulling, limited anchor points, or the need for a simpler progression. Injuries often require reduced shoulder horizontal abduction and less load on the rotator cuff; choose moves that keep the scapula controlled and avoid extreme humeral extension. Equipment limits, no rings or bars, push you toward bands or table/towel rows that still load the lats. Preference for bilateral work or higher volume also drives substitution; bilateral pulls shift demand across both lats and reduce unilateral spinal stabilization. Always cue scapular retraction and keep the elbow tracking close to your torso to maximize lat engagement and limit compensatory biceps pull.

Bodyweight Standing One Arm Row FAQ

What muscles does Bodyweight Standing One Arm Row work?

The exercise primarily targets the latissimus dorsi and secondarily the rhomboids, posterior deltoid, and biceps. It also demands anti-rotation from the obliques and spinal erectors; cue scapular retraction and a neutral spine to maximize lat contribution.

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