One-Arm Barbell Row

Overview

How to do it

1. 1

   Set up: Place your feet shoulder-width apart and soften your knees. Take the bar with one hand in an overhand grip.

2. 2

   Position: Hinge at the hips, keep your back straight, and brace your abs. Let the barbell hang at arm’s length with your arm fully extended.

3. 3

   Pull: Drive the bar toward your chest while keeping your elbow close to your body. As you pull, your elbow should point toward the ceiling.

4. 4

   Squeeze: When you reach the top, pinch your shoulder blades together and pause for one second.

5. 5

   Lower: Bring the bar back to the start under control.

6. 6

   Repeat: Finish the target number of reps on one side first, then switch to the other side.

7. 7

   Keep your core engaged and your back straight throughout the movement to avoid straining your lower back.

8. 8

   Keep your elbow close to your body to target the upper back muscles effectively.

9. 9

   Choose an appropriate weight that allows you to complete the desired number of repetitions with proper form.

10. 10

    To make the exercise more challenging, increase the weight or add more repetitions.

Muscles worked

Target

Latissimus Dorsi

Synergists

Levator Scapulae، Erector Spinae، Infraspinatus، Teres Minor، Posterior Deltoid، Trapezius، Teres Major، Rhomboids، Brachialis