Fitwill stands in solidarity with Ukraine

Barbell One Arm Bent over Row

Barbell One Arm Bent over Row

The Barbell One Arm Bent over Row is a versatile and challenging exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius. This compound movement helps improve posture, increase upper body strength, and enhance overall muscular development. To perform this exercise, you will need a barbell and a flat bench. The Barbell One Arm Bent over Row is typically done by placing one knee and one hand on a flat bench, while the opposite leg is extended behind you for support. With the barbell in your other hand, allow your arm to hang straight down toward the floor. Initiate the movement by pulling the barbell up toward your lower abdomen, using your back muscles to squeeze the shoulder blade and elbow back. Lower the weight in a controlled manner and repeat for the desired number of repetitions on each side. Proper form is crucial in this exercise to maximize its benefits and prevent injury. Engage your core muscles to maintain a stable and neutral spine throughout the movement. Keep your shoulders down and away from your ears to avoid unnecessary strain. Remember to exhale on the exertion phase and inhale during the lowering phase for optimal breathing technique. To progress the exercise, gradually increase the weight being lifted or the number of repetitions performed. However, always choose a weight that challenges you but still allows you to maintain proper form. If you're new to weightlifting or have any concerns about performing this exercise, it's advisable to seek guidance from a fitness professional to ensure you're performing it correctly and safely. In conclusion, the Barbell One Arm Bent over Row is a fantastic exercise for developing a strong and balanced upper back. Incorporating this movement into your fitness routine can help you achieve better posture and build overall functional strength. Don't forget to pair it with a nutritious diet and adequate rest for optimal results. Happy lifting!


  • Start by placing a barbell on the floor in front of you.
  • Stand with your feet hip-width apart and slightly bend your knees.
  • Bend forward at the hips, keeping your back straight and chest up. Hold onto the barbell with one hand using an overhand grip.
  • Engage your core and pull the barbell up towards your chest, focusing on squeezing your shoulder blades together.
  • Keep your elbow close to your body and exhale as you perform the movement.
  • Lower the barbell back down to the starting position in a controlled manner.
  • Repeat the movement for the desired number of repetitions on one side, then switch to the other side.
  • Remember to maintain proper form throughout the exercise, and adjust the weight of the barbell according to your fitness level.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise to maximize muscle engagement and prevent injury.
  • Engage your core muscles and keep your spine neutral throughout the movement.
  • Initiate the movement by pulling the weight up towards your side, focusing on using your back muscles rather than your arm.
  • Use a controlled and slow tempo during both the concentric (lifting) and eccentric (lowering) phases of the exercise for optimal muscle activation.
  • Avoid rounding your back by keeping your chest up and shoulders pulled back.
  • Choose an appropriate weight that allows you to perform each repetition with good form and without excessively swinging your body.
  • Incorporate a variety of grip positions (overhand, underhand, neutral) and hand spacing to target different areas of your back muscles.
  • Think about squeezing your shoulder blades together as you pull the weight towards your side to fully engage your back muscles.
  • You can use a bench or a sturdy object for support by placing one hand and one knee on it as you perform the exercise to enhance stability.
  • Consider incorporating progressive overload by gradually increasing the weight or the number of repetitions over time to continually challenge your muscles.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot