# One-Arm Barbell Row

URL: https://heatsy.app/ex/one-arm-barbell-row

Also known as: Single-Arm Barbell Row, One-Arm BB 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](https://heatsy.app/ex/one-arm-dumbbell-row)
- [Kettlebell Row](https://heatsy.app/ex/kettlebell-row)