How to do the Barbell One Arm Bent Over Row
Barbell One Arm Bent Over Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Barbell One Arm Bent Over Row demonstration · © GymiaFit
Barbell One Arm Bent Over Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Barbell One Arm Bent Over Row step by step
- 1Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip.
- 2Bend forward at the hips, keeping your back straight and your head in a neutral position.
- 3Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- 4Lower the barbell back down to the starting position in a controlled manner.
- 5Repeat for the desired number of repetitions, then switch to the other arm.
Barbell One Arm Bent Over Row — questions
What muscles does the Barbell One Arm Bent Over Row work?
The Barbell One Arm Bent Over Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Barbell One Arm Bent Over Row?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell One Arm Bent Over Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell One Arm Bent Over Row?
Barbell Bent Over Row, Barbell Incline Row, Barbell Pendlay Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell One Arm Bent Over Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.