Single-arm Inverted Row
Muscle Groups: Traps, Lats
Single-arm Inverted Row focuses on Traps, Lats, with Shoulders, Chest working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-arm Inverted Row with proper form and technique.
- 1
Set up under a sturdy horizontal bar, such as a low-set pull-up bar or a Smith machine bar.
- 2
Lie on your back and grab the bar with one hand, palm facing you, ensuring your body forms a straight line from head to heels.
- 3
Extend your free arm out to the side for balance or place it on your hip.
- 4
Engage your core and glutes to keep your body rigid, then pull your chest towards the bar by driving your elbow down and back.
- 5
Continue pulling until your chest is close to or touches the bar, squeezing your shoulder blade.
- 6
Slowly lower your body back down to the starting position with control, fully extending your arm.
Secondary Muscles
While Single-arm Inverted Row primarily targets Traps, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Chest . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Single-arm Inverted Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-arm Inverted Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
