Barbell One 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
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell One-Arm Bent Over Row is a unilateral strength exercise that primarily targets the upper back, while also engaging the biceps, lats, lower back, and traps. Performed with a barbell, this movement enhances muscle imbalances by isolating each side individually. To execute it, the lifter bends at the hips while maintaining a strong, neutral spine, then pulls the barbell upward with one arm, engaging the back and biceps. This exercise improves upper body strength, stability, and posture, making it a valuable addition to back-focused workouts. Proper form is crucial to prevent strain on the lower back.
How to Perform
Secure the Barbell
Place one end of an Olympic bar in a stable position where it won’t shift, such as against a wall or in a corner. This ensures stability throughout the movement.
Load the Weight
On the free end of the bar, attach the desired weight plates according to your strength level and training goals. Make sure the plates are secure before starting.
Position Your Stance
Stand with your legs on either side of the bar, keeping your feet about shoulder-width apart for balance.
Set Your Support Hand
Slightly bend your knees and rest your left hand on your left thigh or knee for stability.
Grip the Barbell
Using your right hand, grab the bar close to the weight plates, ensuring a firm grip to maintain control during the movement.
Establish the Starting Position
Keeping your spine neutral and core engaged, lift the bar slightly off the ground to begin the exercise. Avoid rounding your back to prevent strain.
Execute the Row
Pull the bar upward using your right arm, leading with your elbow and keeping it close to your body. Focus on contracting your upper back muscles as you lift.
Squeeze at the Top
At the peak of the movement, squeeze your shoulder blade inward for maximum muscle engagement before beginning the descent.
Lower with Control
Slowly return the weight to the starting position in a controlled manner, maintaining tension in the muscles throughout.
Switch Sides
Complete the desired number of repetitions before switching to the other side to ensure balanced muscle development.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a Neutral Spine
Throughout the entire movement, ensure your back remains straight to prevent strain and reduce the risk of injury.
Keep Your Head Aligned
Avoid tilting your head downward. Instead, keep your gaze forward, which helps maintain proper posture and spinal alignment.
Prevent Back Rounding
Looking down can cause your back to round, leading to poor form. Focus on keeping your chest slightly up and your core engaged for stability.
How Not to Perform
Do Not Round Your Back
Keep your spine neutral throughout the movement. Rounding your back can strain the lower back and shift the focus away from the upper back muscles.
Avoid Using Momentum
Do not jerk or swing the weight up. Use controlled movements to ensure the target muscles—upper back, lats, and biceps—are doing the work.
Do Not Overload the Bar
Using excessive weight can lead to poor form and increase the risk of injury. Choose a manageable weight that allows you to perform the exercise with proper technique.
Do Not Grip Too Wide or Too Narrow
Gripping the bar too close to the plates or too far from them can affect muscle activation and strain the wrist. Maintain a natural grip width for optimal control.
Avoid Twisting Your Torso
Your upper body should remain stable during the row. Rotating or twisting to lift the weight reduces effectiveness and increases the risk of injury.
Do Not Rush the Reps
Lowering the bar too quickly or pulling too fast reduces muscle engagement. Perform slow and controlled reps to maximize the benefits.
Do Not Let Your Elbow Flare Out
Keep your elbow close to your torso as you pull the bar up. Flaring the elbow out reduces lat and upper back activation and can put unnecessary stress on the shoulder.
Avoid Looking Down
Looking downward can cause your back to round, leading to improper posture. Keep your head in a neutral position and your eyes forward.
Do Not Neglect Core Engagement
Failing to engage your core can result in excessive lower back strain. Keep your abs tight to stabilize your body throughout the movement.
Do Not Forget to Breathe
Holding your breath can create unnecessary tension and fatigue. Exhale as you pull the bar up and inhale as you lower it back down.
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.
