One-Arm Barbell Bent Over Row

Setup

1. 01Stand beside or over a barbell and grip it at the center with one hand.
2. 02Hinge at the hips to roughly 30 to 45 degrees with a flat back.
3. 03Rest the free hand on a bench or your thigh for support.
4. 04Balance the bar before the first rep; a centered grip keeps it level.

Execution

1. 01Pull the bar up toward the hip on the working side.
2. 02Drive the elbow back close to the body and squeeze the shoulder blade.
3. 03Lower the bar under control to a full arm hang.
4. 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.