Single Leg One Arm Row And Standing Up

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The single leg one arm row and standing up workout is a bodyweight exercise that primarily targets the quads and lats.

In this workout, you use your own bodyweight as resistance to perform a rowing motion with one arm while standing on one leg.

While this exercise also engages secondary muscles such as the core and shoulders, the focus is on the quads and lats.

Stand with your feet shoulder-width apart and your knees slightly bent.
Hold a dumbbell in your right hand, palm facing your body, and extend your left leg straight behind you.
Lean forward from your hips, keeping your back straight, until your upper body is almost parallel to the floor.
Engage your core and pull the dumbbell up towards your chest, keeping your elbow close to your body.
Lower the dumbbell back down to the starting position, maintaining control and stability.
Repeat the movement for the desired number of repetitions, then switch sides and perform the exercise with your left arm and right leg.

Start by standing with your feet shoulder-width apart, engaging your quads to maintain stability.
Hold a dumbbell in one hand, keeping your arm fully extended and your palm facing your body.
Engage your lats by pulling your shoulder blades back and down, maintaining a strong posture throughout the exercise.
With control, hinge forward at the hips while simultaneously lifting your opposite leg behind you, keeping it straight.
Initiate the rowing movement by bending your elbow and pulling the dumbbell towards your waist, focusing on engaging your lats.
Lower the dumbbell back down slowly and repeat the movement for the desired number of repetitions, then switch sides.