About Us Contact Us Policies Login/Register Check Order Status YOUR FITNESS ADVANTAGEOrder by Phone: 877.7DIPBARProducts Dip Bar and Dip Station Dip Bar Fitness Station Wall Mount Dip Station All Dip Bars Pull Up Bars Wall Mounted Pull Up Bar Joist Mount Pull Up Bar 19" Doorway Pull Up Bar All Pull Up Bars Workout Gear Exercise Sandbag - Small Push up Rings Fast Abs Pack All Workout Gear Package Deals BodyRocker Package Dynamic Strength Package Kailo Fitness Program Package All Package Deals Special Savings Workout GuidesUltimate Training VideosBlog Home - Workout Guides - Express Workouts - Express Workout 3 - 4. One Arm Rows4. One Arm Rows Repetitions: 8 - 12 Instructions: 1. Hang one ring from the pull up bar. 2. Using one arm, hang underneath with your torso parallel to the floor. 3. Keep your elbow close to your side as you pull your body up to the grip. 4. Lower yourself to the start position 3. Bear Hug SquatsThe Bear Hug Squat takes all the benefits of a regular squat to another level by engage your chest, arms and core. 4. One Arm RowsActivate a Chain of Muscle From Your Biceps to Your Hamstrings. 1. Clean to Squat to PressThis exercise is a progression from the Clean To Squat, we are adding the press and developing additional strength in the shoulders and arms.