10 Best One Arm Against Wall Alternatives for Home Training

The One Arm Against Wall is done standing. Ranked closest by our scoring: the Dumbbell One Arm Bent-over Row, the Shotgun Row and the One-arm Long Bar Row. Five harder versions, among them the Bodyweight Standing One Arm Row and the Bodyweight Standing One Arm Row (With Towel), are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: One Arm Against Wall

One Arm Against WallPlay demonstration
Primary muscle
Lats
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Shoulders, Triceps

How to perform One Arm Against Wall
  1. Stand facing a wall with your feet shoulder-width apart.
  2. Extend one arm straight out in front of you and place your palm against the wall.
  3. Engage your core and lean your body forward, keeping your arm straight and your back flat.
  4. Slowly push against the wall with your palm, activating your lat muscles.
  5. Hold the position for a few seconds, then release and repeat with the other arm.
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Ranked One Arm Against Wall Alternatives

10 substitutes, ranked by how closely each one matches the One Arm Against Wall 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Dumbbell One Arm Bent-over RowPlay demonstration

    1. Dumbbell One Arm Bent-over Row

    67% match
    • Lats
    • Dumbbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down towards the floor, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    6. 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 One Arm Against Wall
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the One Arm Against Wall
    • Balance: harder to stay steady on than the One Arm Against Wall
  2. Bodyweight Standing One Arm RowPlay demonstration

    Progression

    2. Bodyweight Standing One Arm Row

    73% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the lats.

    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 One Arm Against Wall
    • Equipment: bodyweight only, the same as the One Arm Against Wall
    • Body position: standing, the same as the One Arm Against Wall
    • Balance: harder to stay steady on than the One Arm Against Wall
  3. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    Progression

    3. Bodyweight Standing One Arm Row (With Towel)

    72% 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 One Arm Against Wall
    • Equipment: bodyweight only, the same as the One Arm Against Wall
    • Body position: standing, the same as the One Arm Against Wall
    • Balance: harder to stay steady on than the One Arm Against Wall
  4. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    Progression

    4. Bodyweight Standing Close-grip One Arm Row

    70% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    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 One Arm Against Wall
    • Equipment: bodyweight only, the same as the One Arm Against Wall
    • Body position: standing, the same as the One Arm Against Wall
    • Balance: harder to stay steady on than the One Arm Against Wall
  5. Inverted RowPlay demonstration

    Progression

    5. Inverted Row

    67% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. 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 One Arm Against Wall
    • Equipment: bodyweight only, the same as the One Arm Against Wall
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the One Arm Against Wall
  6. Bodyweight Standing Row (With Towel)Play demonstration

    Progression

    6. Bodyweight Standing Row (With Towel)

    67% 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 One Arm Against Wall
    • Equipment: bodyweight only, the same as the One Arm Against Wall
    • Body position: standing, the same as the One Arm Against Wall
    • Balance: harder to stay steady on than the One Arm Against Wall
  7. Shotgun Row

    7. Shotgun Row

    66% match
    • Lats
    • Cable
    • Intermediate
    • Compound

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

    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 One Arm Against Wall
    • Equipment: a cable, not bodyweight only
    • Body position: standing, the same as the One Arm Against Wall
    • Balance: harder to stay steady on than the One Arm Against Wall
  8. One-arm Long Bar Row

    8. One-arm Long Bar Row

    65% 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 One Arm Against Wall
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the One Arm Against Wall
    • Balance: harder to stay steady on than the One Arm Against Wall
  9. One-arm Dumbbell Row

    9. One-arm Dumbbell Row

    65% 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 One Arm Against Wall
    • Equipment: free weights, not bodyweight only
    • Balance: harder to stay steady on than the One Arm Against Wall
  10. One-arm Kettlebell Row

    10. One-arm Kettlebell Row

    65% match
    • Lats
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a kettlebell in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blade and flexing the elbow. Keep your back straight. Lower and repeat.

    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 One Arm Against Wall
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the One Arm Against Wall
    • Balance: harder to stay steady on than the One Arm Against Wall

Why You Might Need a One Arm Against Wall Alternative

You might substitute the One Arm Against Wall for pain, limited range of motion, lack of a suitable wall surface, or a need for progressive overload. Surface or wrist pain can force you away from the original position; choose an option that removes shear on the shoulder while still stressing shoulder extension and humeral adduction. If you need more load, bilateral or weighted unilateral rows increase tension on the latissimus dorsi and erector chain. For rehab, pick a low-load banded option and cue active scapular depression, pull the shoulder blade down before the arm moves, to protect the rotator cuff and preserve lat activation.

How to Choose the Right One Arm Against Wall Substitute

Select a substitute by matching mechanics, load capacity, and your limitation. Prioritize exercises that allow full shoulder extension (humeral extension) and active scapular depression so the lat can lengthen and then shorten under tension. If you lack equipment, choose bodyweight horizontal pulls or towel rows that let you control band tension; if you need load, pick single-arm dumbbell or banded pulldowns for progressive overload. Watch for compensations: keep the ribcage stable and cue ‘drive the elbow to the hip’ to ensure the lat, not the teres or traps, does the work.

One Arm Against Wall FAQ

What muscles does One Arm Against Wall work?

The One Arm Against Wall primarily targets the latissimus dorsi through shoulder extension and humeral adduction, with secondary activation of the teres major and posterior deltoid. It also recruits the scapular stabilizers, lower traps and rhomboids, when you depress and retract the scapula during the pull.

What is the best bodyweight alternative to One Arm Against Wall?

A horizontal single-arm towel row (using a door or low anchor) is the best bodyweight alternative because it preserves unilateral pulling mechanics and similar scapular control. Cue ‘reach long, pull the elbow to the hip’ and keep the scapula depressed to maximize lat engagement.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology