Exercise 0064 · REF Jsgsc27
The one-arm bent-over row isolates each side of the back independently, which is useful for correcting strength imbalances a two-arm barbell row can hide behind the stronger side. Bracing the free hand on a bench also takes the lower back mostly out of the equation. Pull with the elbow and keep the torso still rather than rotating to help finish the rep.
How to Do the Barbell One Arm Bent Over Row
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip.
- Bend forward at the hips, keeping your back straight and your head in a neutral position.
- Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Lower the barbell back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch to the other arm.
Muscles Worked
The Barbell One Arm Bent Over Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Upper Back Exercises
Back Lever
Band One Arm Standing Low Row
Band One Arm Twisting Seated Row
Barbell Bent Over Row
Barbell Incline Row
Barbell Pendlay Row
Equipment Alternatives
Don't have barbell? These target the same upper back with different equipment.
FAQ
- What muscles does the Barbell One Arm Bent Over Row work?
- The Barbell One Arm Bent Over Row primarily targets the upper back, with the biceps and forearms assisting.
- What equipment do I need for the Barbell One Arm Bent Over Row?
- The Barbell One Arm Bent Over Row is done with a barbell.
- What's a good alternative to the Barbell One Arm Bent Over Row?
- If you don't have access to a barbell, the Back Lever targets the same upper back using body weight instead.