Barbell One Arm Bent Over Row
Barbell One Arm Bent Over Row Exercise Description
The Barbell One-Arm Bent-Over Row is a unilateral horizontal pulling exercise that targets the latissimus dorsi, middle trapezius, rhomboids, and posterior deltoid, with the biceps assisting. The spinal erectors and deep core musculature brace isometrically to maintain a neutral spine throughout the hip-hinged position. Performed with one end of the barbell secured (landmine attachment or firmly anchored), this variation emphasizes scapular control and anti-rotation while allowing a long, close-to-body pulling path. The movement sequence is: set a stable hip hinge, retract and depress the working-side scapula, then drive the elbow back toward the hip, and lower under control. Keep the neck aligned with the torso, ribs down, and pelvis square to the floor to minimize trunk rotation and ensure the back—not momentum—does the work. Use smooth, controlled reps, focusing on full arm extension at the bottom and a strong squeeze between the shoulder blades at the top.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Short Head, Deltoid - Posterior, Rhomboid Major, Teres Major
- Stabilizing Muscles: Iliocostalis, Internal Obliques, Longissimus, Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Barbell
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell One Arm Bent Over Row Exercise
‘- Secure one end of a barbell in a landmine or against an immovable base so it cannot slide.
– Stand with feet about hip–shoulder width, torso facing the loaded end. Hinge at the hips with a slight knee bend to bring your chest over the bar.
– Keep a neutral spine from head to tailbone; brace your torso.
– Grip the barbell sleeve with the working hand (neutral grip). Let the arm hang straight below the shoulder; keep the shoulder “packed.”
– Set the shoulder blade: gently pull it down and back before initiating the row.
– Drive the elbow back toward your hip, keeping it close to your side. Avoid shrugging or flaring the elbow.
– Pause briefly at the top with the shoulder blades retracted; keep the ribcage down.
– Lower the bar slowly until the arm is fully extended, maintaining square hips and minimal torso rotation.
– Keep your gaze slightly ahead on the floor to maintain a neutral neck.
– Repeat on the other side with the same setup and control.
Barbell One Arm Bent Over Row Tips
‘- Secure one end of the barbell so it cannot slide before you begin.
– Set a stable hip hinge with a slight knee bend to bring your chest over the bar.
– Keep a neutral spine from head to tailbone with your torso braced and ribs down.
– Let the working arm hang straight below the shoulder with the shoulder “packed” before initiating the row.
– Gently pull the working-side shoulder blade down and back to set it before you pull.
– Drive the elbow back toward your hip, keeping it close to your side for a long, close-to-body pulling path.
– Avoid shrugging or flaring the elbow to maintain good scapular control.
– Keep your pelvis square to the floor and minimize torso rotation so the back—not momentum—does the work.
– Pause briefly at the top, squeezing between the shoulder blades while keeping the ribcage down.
– Lower the bar slowly to full arm extension, keeping your gaze slightly ahead on the floor to maintain a neutral neck.
– Repeat on the other side with the same stance, hinge, and control for symmetry.
Barbell One Arm Bent Over Row Beginner Introduction
The Barbell One-Arm Bent-Over Row is a one-sided rowing movement performed with a barbell anchored at one end, often in a landmine-style setup. The lifter stands hinged forward while one hand guides the weighted sleeve through a powerful pull, creating a long path close to the side of the body. This arrangement highlights controlled shoulder-blade motion and steadiness through the torso, since the bar’s angle naturally encourages the body to resist twisting.
This row emphasizes the lats, upper back, rear shoulder, and biceps, while the lower back and core hold the trunk steady in a straight, hip-hinged stance. The head, neck, and torso stay in one line as the working arm moves from a stretched position into a strong squeeze behind the body. Because only one side pulls at a time, the movement challenges balance and body awareness, promoting even strength from side to side and a smooth, deliberate tempo rather than momentum.