What is One Arm Barbell Row
The one arm barbell row also called the single arm bent over barbell row is an effective upper body exercise that engages your back muscles and improves their strength and flexibility. The movement lets you draw your shoulder blades back in and downwards thereby helping in extending and compressing your spine.
One Arm Barbell Row Benefits
- It works and strengthens your trapezius and the latissimus dorsi muscles.
- The exercise lets you get your elbows further back and work the lats through a full range of motion.
One Arm Barbell Row Exercise Information
|Other Names||Bent Over One Arm Row, Single Arm Row|
|Muscles Worked||Primary: Middle Back; Secondary: Lats, shoulders, biceps|
|Alternative/Substitute Exercises||Seated Cable Row|
|Variations||One Arm Low Pulley Cable Row|
How to One Arm Barbell Row
- Add weight on one end of a bar. Prevent the barbell from sliding backward by putting a heavy object on the floor or placing the other end at the point where two converging walls meet.
- Keeping your knees bent slightly, curve your torso forward until it is nearly parallel to the ground.
- Hold the barbell with your left arm on the end where you placed the weight. Be sure to grab it behind the plates and put your right hand on the right knee. It will be the starting position.
- Keeping your elbow tucked in for maximum back stimulation, raise the barbell up until the plates make slight contact with your lower chest. Contract your back muscles while lifting the weight up.
- Hold the contraction for one or two seconds at the top before slowly lowering the barbell to the initial position, as it will give you a nice stretch on your latissimus dorsi.
- Repeat the above steps for the desired number of repetitions and then perform the exercise with the other arm.
Barbell Single Arm Row Tips
- Keep your torso stationary throughout the exercise and only allow for the movement of your arms.
- When lowering the barbell, do not allow the plates to touch the ground.
- Use lighter plates (25 lbs) instead of the heavier ones (like 35-45 lbs). These will help you to work through the full range of motion.