Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
AdvancedCompoundBodyweight
Bodyweight Standing One Arm Row
Upper Back · Back
5
sets
4–6
reps
3m
Rest time
~10
Calories / set
Instructions
- 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.
Muscles worked
Primary
Upper Back
biceps
Secondary
bicepsforearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
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Alternatives
Resistance band
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Upper Back · Back
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Resistance band
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Upper Back · Back
Beginner9
Barbell
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Upper Back · Back
Advanced12
Barbell
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Upper Back · Back
Advanced12
Barbell
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Advanced12
Barbell
Barbell Pendlay Row
Upper Back · Back
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