Single-Arm Bent-Over Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Bent-Over Row is an effective exercise targeting the upper back, with secondary emphasis on the biceps, lats, lower back, and traps. This movement is performed by holding a barbell in one hand while bent at the waist, keeping the torso stable and parallel to the floor. The arm pulls the barbell toward the body in a controlled manner, focusing on engaging the upper back muscles. By isolating one side of the body at a time, it helps improve strength and muscle imbalances, promoting better posture and overall upper body strength. This exercise requires a barbell and proper form to maximize effectiveness and minimize the risk of injury.
How to Perform
Prepare the Equipment: Begin by securing an Olympic barbell in a stable location, such as against a wall or in the corner of the room, to prevent it from moving. Attach the desired weight plate(s) to one end of the barbell.
Position Yourself: Stand facing the weighted end of the bar with your feet shoulder-width apart, positioning one leg on each side of the bar.
Set Your Stance: Slightly bend your knees and rest your left hand on your left knee for support. Ensure your torso remains stable and your back stays neutral throughout the exercise.
Grip the Bar: With your right hand, grasp the barbell near the weight plates, maintaining a firm, overhand grip.
Starting Position: Keeping your back straight and your core engaged, lift the barbell slightly off the floor to establish the starting position.
Row the Bar: Pull the barbell upward with your right arm, focusing on driving the elbow back. At the peak of the movement, squeeze your shoulder blade to fully engage your upper back muscles.
Controlled Descent: Pause briefly at the top, then slowly lower the barbell back to the starting position, maintaining control throughout the motion.
Repeat and Switch Sides: Perform the desired number of repetitions on your right side, then switch to the left side, following the same steps for a balanced workout.
Tips
Maintain a Neutral Spine: It’s crucial to keep your back straight during the entire movement to prevent strain on the spine.
Head and Neck Position: Keep your head aligned with your spine by looking straight ahead, not down. This helps ensure a neutral back position.
Avoid Looking Down: Looking down can cause your back to curve unnaturally, which may lead to injury. Focus on a fixed point in front of you to maintain proper posture.
How Not to Perform
Avoid Using Momentum: Do not swing your body or jerk the weight to lift it. This will shift the focus away from the target muscles and put unnecessary strain on your lower back. Perform the movement with a controlled, steady pace.
Don't Overuse the Biceps: While the biceps play a secondary role, avoid relying too much on your arm strength. Keep the emphasis on pulling with your upper back muscles, like the lats and traps, by driving the elbow backward rather than focusing on the forearm or hand pulling the bar.
Avoid Rounding the Back: Keep your back straight and avoid rounding your spine. A rounded back can lead to serious injury, particularly to the lower back. Engage your core to help support a neutral spine position.
Do Not Look Down: Looking down can cause your back to arch or curve improperly. Maintain a neutral neck by looking straight ahead. This helps keep your back aligned and reduces the risk of strain.
Don’t Let the Elbow Fling Out: Keep your elbow close to your body as you row the bar up. Flaring the elbow out too much can lead to shoulder strain and reduces the activation of the upper back muscles.
Don’t Use Excessive Weight: Using too heavy a weight can compromise your form. Select a weight that allows you to perform the movement with control while maintaining good posture. Lifting with poor form can lead to injuries and inefficient muscle activation.
Avoid Overextending at the Bottom: Don’t let your arm fully extend downwards and cause the shoulder to roll forward. This can put strain on the shoulder joint and reduce the effectiveness of the exercise. Maintain a slight bend in your elbow to keep the tension on your muscles.
Don’t Rush Between Reps: Take a brief pause at the top of the movement to maximize muscle engagement before slowly lowering the bar. Rushing through reps can lead to a lack of control and less muscle activation.
Avoid Twisting the Torso: Keep your torso stable and avoid rotating your body as you row the bar up. Twisting the torso can stress your lower back and reduces the focus on the upper back muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
