What muscles does the Barbell One-Arm Bent-Over Row work?

This exercise primarily targets the muscles of the back, including the latissimus dorsi and rhomboids. It also engages the biceps, rear deltoids, and core muscles for stability throughout the movement.

What equipment do I need for the Barbell One-Arm Bent-Over Row, and are there alternatives?

You will need a standard barbell for this exercise. If a barbell is unavailable, you can use a dumbbell or kettlebell to perform a similar movement while maintaining proper form.

Is the Barbell One-Arm Bent-Over Row suitable for beginners?

Beginners can perform this exercise with lighter weight to develop proper technique and core stability. Start with a manageable load, focus on slow and controlled movement, and consider practicing with a dumbbell before using a barbell.

What are common mistakes to avoid when doing the Barbell One-Arm Bent-Over Row?

Avoid rounding your back, jerking the weight, or letting your torso rotate during the pull. Keep your spine neutral, engage your core, and use a controlled motion to protect your lower back and ensure effective muscle engagement.

How many sets and reps should I do for the Barbell One-Arm Bent-Over Row?

For strength training, aim for 3–4 sets of 6–8 reps with heavier weight. For muscle endurance or hypertrophy, perform 3 sets of 10–12 reps using moderate weight while maintaining good form.

What safety tips should I follow when performing the Barbell One-Arm Bent-Over Row?

Warm up your back and shoulders before lifting, and ensure you have enough space for the barbell to move freely. Maintain a stable stance, keep your core tight, and avoid twisting your torso to reduce strain on your lower back.

Are there variations of the Barbell One-Arm Bent-Over Row?

Yes, you can modify the exercise by using a dumbbell or a T-bar handle for a different grip and loading pattern. You can also perform a supported one-arm row with your free hand braced on a bench to increase stability.

Barbell One-Arm Bent-Over Row

Target Muscles

Primary:

Secondary:

Equipment Required

Barbell

Exercise Type

Weight & Reps

How To Do

Stand with feet shoulder-width apart, hinge forward at the hips with a flat back, and hold a barbell in one hand, arm extended toward the floor. Pull the barbell up toward your torso by bending your elbow and squeezing your shoulder blade, keeping your core engaged and torso stable. Lower the barbell back down with control and repeat.

Step-by-Step Instructions

Begin by standing with your feet shoulder-width apart, holding a barbell with one hand. Keep your knees slightly bent and your back straight.
Bend forward at the hips until your torso is nearly parallel to the ground. Ensure your back remains flat and your core is engaged.
Let the barbell hang straight down from your shoulder, keeping your arm extended.
Pull the barbell towards your torso by bending your elbow and squeezing your shoulder blade towards your spine. Keep your movement controlled and avoid twisting your torso.
Pause briefly at the top of the movement, ensuring a full contraction in your back muscles.
Slowly lower the barbell back to the starting position, fully extending your arm.
Repeat for the desired number of repetitions, then switch to the other arm.

Explore more back exercises or barbell exercises in our exercise library.

Alternative Exercises

Barbell Bent-Over Row

Back

Barbell

Barbell Reverse Grip Bent-over Row

Back

Barbell

Dumbbell Bent-Over Row

Back

Dumbbell

Kettlebell One-Arm Row

Back

Kettlebell

Frequently Asked Questions

What muscles does the Barbell One-Arm Bent-Over Row work?: This exercise primarily targets the muscles of the back, including the latissimus dorsi and rhomboids. It also engages the biceps, rear deltoids, and core muscles for stability throughout the movement.
What equipment do I need for the Barbell One-Arm Bent-Over Row, and are there alternatives?: You will need a standard barbell for this exercise. If a barbell is unavailable, you can use a dumbbell or kettlebell to perform a similar movement while maintaining proper form.
Is the Barbell One-Arm Bent-Over Row suitable for beginners?: Beginners can perform this exercise with lighter weight to develop proper technique and core stability. Start with a manageable load, focus on slow and controlled movement, and consider practicing with a dumbbell before using a barbell.
What are common mistakes to avoid when doing the Barbell One-Arm Bent-Over Row?: Avoid rounding your back, jerking the weight, or letting your torso rotate during the pull. Keep your spine neutral, engage your core, and use a controlled motion to protect your lower back and ensure effective muscle engagement.
How many sets and reps should I do for the Barbell One-Arm Bent-Over Row?: For strength training, aim for 3–4 sets of 6–8 reps with heavier weight. For muscle endurance or hypertrophy, perform 3 sets of 10–12 reps using moderate weight while maintaining good form.
What safety tips should I follow when performing the Barbell One-Arm Bent-Over Row?: Warm up your back and shoulders before lifting, and ensure you have enough space for the barbell to move freely. Maintain a stable stance, keep your core tight, and avoid twisting your torso to reduce strain on your lower back.
Are there variations of the Barbell One-Arm Bent-Over Row?: Yes, you can modify the exercise by using a dumbbell or a T-bar handle for a different grip and loading pattern. You can also perform a supported one-arm row with your free hand braced on a bench to increase stability.