The barbell one arm bent over row is a unilateral strength exercise targeting the upper back, requiring balance, coordination, and core stability. It is performed by bending at the hips, keeping the back straight, and rowing a barbell with one arm while maintaining a stable position.
Also Works
BicepsForearms
How to Perform
1
Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip.
2
Bend forward at the hips, keeping your back straight and your head in a neutral position.
3
Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
4
Lower the barbell back down to the starting position in a controlled manner.
5
Repeat for the desired number of repetitions, then switch to the other arm.
Pro Tips
•Brace your non-working hand on a bench or rack for support and to keep your torso stable at 45-60 degrees.
•Row the bar up toward your hip, driving the elbow past your torso and squeezing the lat at the top.
•Use an overhand grip and keep the bar parallel to the ground throughout the movement.
Common Mistakes
•Rotating the torso toward the working arm to help pull the weight up instead of keeping the hips and shoulders square.
•Using too much weight and jerking the bar up with body momentum rather than a controlled pull.
•Letting the working shoulder droop at the bottom instead of maintaining a neutral shoulder position.