Exercise

Bodyweight Standing One Arm Row

Also works: Biceps, Forearms

How to do it

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.

In FYL you log the Bodyweight Standing One Arm Row as bodyweight reps — every set counts toward your volume, PRs and XP.