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Barbell One Arm Bent Over Row
A unilateral barbell row from a hinge position that trains each side of the lats and mid-back independently while challenging grip and anti-rotation strength.
BackBarbellHorizontal pull
GoLightWeight mediabarbell-one-arm-bent-over-row
Demonstration coming soon
Primary
Latissimus dorsi
Secondary
RhomboidsObliquesRear deltoidsForearms
Equipment
Barbell
Pattern
Horizontal pull
Setup
- 01Stand beside or over a barbell and grip it at the center with one hand.
- 02Hinge at the hips to roughly 30 to 45 degrees with a flat back.
- 03Rest the free hand on a bench or your thigh for support.
- 04Balance the bar before the first rep; a centered grip keeps it level.
Execution
- 01Pull the bar up toward the hip on the working side.
- 02Drive the elbow back close to the body and squeeze the shoulder blade.
- 03Lower the bar under control to a full arm hang.
- 04Keep the hips and shoulders square to the floor; finish the set, then switch sides.
Checkpoints
- -The torso does not rotate open as the bar rises.
- -The bar stays level; a tilting bar means the grip is off-center.
- -The spine stays neutral through the hinge.
- -The elbow tracks toward the hip, not out to the side.
Common mistakes
- -Twisting the trunk to heave the bar up.
- -Gripping off-center so the bar seesaws.
- -Standing too upright and shortening the range.
- -Letting the shoulder dump forward at the bottom.
Programming notes
- -Use 3 to 4 sets of 6 to 10 reps per side.
- -Start with the weaker side and match its reps on the strong side.
- -The balance demand limits loading; use dumbbell rows when chasing pure load.
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