Barbell One Arm Bent Over Row
Description
The barbell one-arm bent over row is a unilateral version of the barbell row where you grip the barbell with one hand at its center, balancing the load. The asymmetric grip demands tremendous core anti-rotation while training one side of the back at a time. It is a challenging unilateral variation requiring practice.
Muscle Group
Equipment Required
Barbell One Arm Bent Over Row Instructions
- Position a barbell in front of you. Stand with feet hip-width apart in a slight stagger.
- Hinge forward at the hips. Grip the barbell at its center with your right hand.
- Place your left hand on a bench or your left thigh for support.
- Let the bar hang at arm’s length. Brace your core hard against rotation.
- Row the bar up to your right hip by driving your right elbow back.
- Squeeze your right lat at the top. Pause briefly.
- Lower under control. Maintain bar balance throughout.
- Complete all reps on the right, then switch sides.
Barbell One Arm Bent Over Row Form & Visual
Barbell One Arm Bent Over Row Benefits
- Trains one side of the back unilaterally
- Demands tremendous core anti-rotation strength
- Exposes left-right strength imbalances
- Allows heavier loading than dumbbell rows for strong lifters
- Builds back thickness
- Develops unique balance and core strength
Barbell One Arm Bent Over Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle and lower)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Core (heavy anti-rotation)
- Forearms and grip
Barbell One Arm Bent Over Row Variations & Alternatives
- Dumbbell One-Arm Bent Over Row
- Barbell Bent Over Row
- Dumbbell Renegade Row
- Landmine Row
- Meadows Row
