One-Arm Barbell Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• External Oblique
• Internal Oblique
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Stand beside a barbell and grip it in the middle with one hand, finding the balance point.
2. Hinge forward with a flat back and rest your free hand on your knee or a bench.
3. Row the bar toward your hip, keeping it level.
4. Lower it slowly until your arm is straight.

Cues

• Grip exactly at the center so the bar does not tip.
• Keep the shoulders square to the floor.
• Start light; balancing the bar is the hard part.

Common mistakes

• Twisting the torso open to lift the weight.
• Letting the bar tilt and touch the floor on one end.

Alternatives

• One-Arm Dumbbell Row
• Kettlebell Row