Exercise 0589 · REF Fhdtwf3

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Lever One Arm Bent Over Row

Category

Back

Equipment

Barbell

Target

Upper Back

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Rowing one arm at a time with a barbell loaded into a lever-style setup lets each side of the back work independently, which surfaces strength imbalances a two-arm row can mask. Keeping the torso from rotating toward the working arm is the main technical challenge here.

How to Do the Lever One Arm Bent Over Row

1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
2. Bend forward at the hips, keeping your back straight and your head up.
3. Let the barbell hang in front of you with your arms fully extended.
4. Pull the barbell up towards your chest, keeping your elbows close to your body.
5. Squeeze your shoulder blades together at the top of the movement.
6. Lower the barbell back down to the starting position.
7. Repeat for the desired number of repetitions.

Muscles Worked

The Lever 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 Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have barbell? These target the same upper back with different equipment.

Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band · Upper Back Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Lever One Arm Bent Over Row work?

The Lever One Arm Bent Over Row primarily targets the upper back, with the biceps and forearms assisting.

What equipment do I need for the Lever One Arm Bent Over Row?

The Lever One Arm Bent Over Row is done with a barbell.

What's a good alternative to the Lever 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.