Description

The barbell one arm bent over row is a unilateral back exercise that targets the lats, rhomboids, and biceps while also engaging the core for stability.

Starting Position

Start by standing with your feet shoulder-width apart, knees slightly bent, and grasp a barbell with one hand. Hinge at the hips to bring your torso parallel to the ground.

Technical Execution

Pull the barbell towards your hip in a rowing motion while keeping your elbow close to your side. Lower the weight back down with control and repeat for the desired number of reps.

Range of Motion

Ensure a full range of motion by fully extending the arm at the bottom and pulling the weight towards your hip at the top of the movement.

Variations

Variations include using a dumbbell instead of a barbell, performing the exercise on a single-arm row machine, or incorporating pauses at different points in the range of motion.

Common Mistakes

Common mistakes include using momentum to lift the weight, hunching the back, and not fully extending the arm during the rowing motion.

Practical Advice

Focus on maintaining a neutral spine, engage the core, and pull the weight towards your hip while keeping the elbow close to the body.

Additional Notes

This exercise helps in improving back strength and stability, and can be effective in correcting muscle imbalances between the left and right sides of the body.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

lats

Secondary Muscles