Maximize Your Arm Strength with One Arm Push Ups and Bent Over Rows

Ash Brown
8 minutes ago
3 min read

Building strong arms is a goal many fitness enthusiasts share. Recently, searches for “how to pick up with one arm” and “how to increase arm strength” have surged, showing a growing interest in mastering advanced arm exercises. Among these, the one arm push up and bent over row stand out as powerful moves to develop muscle and improve functional strength. This post explores how to perform these exercises effectively, why they work, and how to integrate them into your routine for maximum results.

Eye-level view of a person performing a one arm push up on a gym floor — One arm push up demonstrating core and arm strength

Why Focus on One Arm Push Ups and Bent Over Rows?

The one arm push up is a challenging bodyweight exercise that demands strength, balance, and coordination. It targets the chest, shoulders, triceps, and core, making it a comprehensive upper body workout. Meanwhile, the bent over row is a classic strength training move that focuses on the back muscles, biceps, and shoulders. Together, these exercises cover both pushing and pulling motions, essential for balanced arm development.

Interest in these exercises has spiked recently. Searches for “how to do a one arm push up” and “record heaviest one arm pull up” have broken out, reflecting a desire to push physical limits. The shoulder is the top trending muscle people want to improve, and the bent over row search volume jumped by 3,700%. This shows a clear trend toward functional strength training that builds real-world power.

How to Perform a One Arm Push Up Safely and Effectively

Mastering the one arm push up takes time and proper technique. Here’s a step-by-step guide:

Start with a solid base: Begin in a standard push up position with your feet wider than shoulder-width to improve balance.
Position your hand: Place one hand directly under your shoulder. The other arm can rest behind your back or out to the side for balance.
Engage your core: Tighten your abdominal muscles to keep your body in a straight line from head to heels.
Lower yourself slowly: Bend the elbow of the working arm and lower your chest toward the floor, keeping your body aligned.
Push back up: Press through your palm to straighten your arm and return to the starting position.
Breathe steadily: Inhale as you lower, exhale as you push up.

Progressions to Build Strength

If a full one arm push up is too difficult, try these progressions:

Incline one arm push ups: Use a bench or wall to reduce the load.
Negative one arm push ups: Lower yourself slowly with one arm, then use both arms to push back up.
Assisted one arm push ups: Use a resistance band or place the non-working hand on a low surface for support.

Practicing these progressions regularly will build the strength and stability needed for the full movement.

Bent Over Rows for Balanced Arm and Shoulder Strength

The bent over row targets muscles that complement the pushing motion of push ups. It strengthens the upper back, rear shoulders, and biceps, which helps prevent muscle imbalances and reduces injury risk.

How to Do Bent Over Rows Correctly

Stand with feet shoulder-width apart and hold a dumbbell or barbell in each hand.
Bend at the hips while keeping your back flat and knees slightly bent.
Let your arms hang straight down with palms facing your body.
Pull the weights toward your lower ribs, squeezing your shoulder blades together.
Lower the weights slowly back to the starting position.
Keep your neck neutral and avoid rounding your back.