Target Muscle

    Upper Back

    Equipment

    Barbell

    Difficulty

    Intermediate

    Category

    Strength

    BackBarbell

    Single Arm Bent Over Row

    The one arm bent over row is a unilateral back exercise performed with a barbell. It targets the upper back and also works the bicep and forearms. The movement requires maintaining a stable bent over position while rowing the weight with one arm, demanding core stability and coordination.

    Also Works

    BicepsForearms

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.

    2. 2

      Bend forward at the hips, keeping your back straight and your head up.

    3. 3

      Let the barbell hang in front of you with your arms fully extended.

    4. 4

      Pull the barbell up towards your chest, keeping your elbows close to your body.

    5. 5

      Squeeze your shoulder blades together at the top of the movement.

    6. 6

      Lower the barbell back down to the starting position.

    7. 7

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Upper Back Exercises

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