Single-Arm Inverted Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Inverted Row is a compound upper-body exercise that primarily targets the traps while also engaging the lats as secondary muscles. Performed using a barbell, it involves lying underneath the bar with the body in a straight line and pulling the chest toward the bar with one arm while extending the other arm upward. This unilateral movement challenges stability, improves scapular control, and enhances upper-back strength, making it effective for developing both muscle balance and coordination.
How to Perform
Position yourself on your back beneath a barbell secured in a squat rack, bending your knees at a 90-degree angle.
Grip the bar with one hand using a neutral grip while keeping the other arm fully extended toward the ceiling.
Lift your hips so your body forms a straight line from shoulders to ankles, maintaining a stable core.
Pull your chest upward toward the bar while simultaneously pressing the extended arm straight above the bar.
Pause briefly at the top for one second, ensuring full contraction of the traps and engagement of the lats.
Slowly lower your body back to the starting position while keeping your core tight and hips elevated.
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Tips
Keep your body straight from shoulders to ankles and avoid letting your hips drop.
Engage your back and shoulder muscles to lift your chest toward the bar.
Tighten your core and glutes to stay stable throughout the movement.
How Not to Perform
Don’t let your hips sag or rise too high, which reduces trap and lat engagement.
Don’t use momentum or jerk your body to reach the bar.
Don’t bend your elbows outward excessively; keep the pulling arm controlled.
Don’t let your head drop or crane your neck upward.
Don’t relax your core or glutes, which compromises stability.
Don’t hold your breath; maintain steady breathing throughout the movement.
Don’t grip the bar too loosely or unevenly, which can cause imbalance or strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
