Single Arm Bodyweight Row

A picture of Matt Kroc performing a heavy dumbbell row with his right arm.

Since writing the post on Kyle Dake’s win over the 2x World Champion from Russia (Kid Dynamite At It Again!), my brain has been working overtime.

Recently I was training with a long-time client. This wrestler was ranked in the top 10 in the U.S. Men’s Greco rankings last year. I can’t use his name because he’s currently in college. Anyway, he informed me that he doesn’t have suspension straps at his gym.

That, of course, got me thinking about an alternative for those in the same situation.

And here’s what I came up with:

A picture of a towel draped over a barbell in a power rack. The bar is set up about 4 feet off the ground.

A picture of Dickie White laying on his back grabbing the towel detailed in the setup above in preparation for a single arm bodyweight row. He is grabbing the towel with his right arm.

All I did was simply drape a towel (which I’m sure everyone has access to) over a bar.

Set the bar at a height that allows your back to hover just above the ground when you’re at the bottom of the exercise.

From there perform the exercise and it’s progressions as detailed in these posts:

Bodyweight Row Progressions

Kid Dynamite At It Again!

Keep in mind that the Single Arm Bodyweight Row is extremely difficult and it may force you to move back a number of progressions. Don’t let that get you down. Definitely don’t let that keep you from not using the exercise in your program.

Instead, use the same mindset that you’ve used throughout your experiences with both wrestling and strength training. Specifically, focus on working hard and working smart and you’ll make improvements.


Anyway, I thought this would be helpful for anyone out there who doesn’t have access to any kind of suspension strap but was looking to perform the Single Arm Bodyweight Row.

If you have any questions or thoughts on this setup or another alternative setup, please leave me a comment below.

Related Posts:

A Valuable Lesson From Bodybuilders

Quick Adjustment For More Takedowns

How To Improve Your Grip

Adding Manual Resistance To Your Program

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion

Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.


Want to learn more about Dickie? Check out my About page.


Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.


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