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All exercises

Barbell one arm bent over row

Intermediate

Barbell one arm bent over row is a compound barbell exercise for the upper back, also working the biceps and forearms.

Trained one side at a time.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Barbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip.
  2. 2Bend forward at the hips, keeping your back straight and your head in a neutral position.
  3. 3Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
  4. 4Lower the barbell back down to the starting position in a controlled manner.
  5. 5Repeat for the desired number of repetitions, then switch to the other arm.

What to do instead

  • One arm towel rowBodyweight
  • Bodyweight standing one arm rowBodyweight
  • Inverted row bent kneesBodyweight
  • Bodyweight standing one arm row (with towel)Bodyweight
  • Dumbbell one arm bent-over rowDumbbell
  • Barbell bent over rowBarbell

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing one arm rowBodyweight
  • Bodyweight standing one arm row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
Logged today · 3 min restBarbell one arm bent over row

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