Assisted Single-Arm Inverted Row

One-arm inverted row with the other hand helping just enough.

• Compound
• Bodyweight
• Beginner

How to do it

• One hand on the bar while the other helps just enough (at the wrist or forearm)
• Keep the body in a straight plank from heels to head
• Pull the chest to the bar and squeeze the shoulder blades at the end

Sets, reps and tempo

Ranges: 10–20 reps · 0–2 RIR (adjust the height to set the difficulty)

Tempo: Pull for 1 s bringing your chest to the bar, lower for 2–3 s under control

Common mistakes

• Letting your hips sag
• Pulling with the assisting arm instead of the working one

Muscles worked

Primary

• Back

Secondary

• Lats
• Biceps
• Rear delt

Alternatives

• Inverted Row
• Barbell Row
• Single-Arm Dumbbell Row