One-Arm Barbell Row

The one-arm barbell row is a strength training exercise that targets the upper back muscles, including the lats, rhomboids, posterior deltoid, and trapezius. It is performed by gripping a barbell with one hand, and then pulling the weight up towards the chest while keeping the elbow close to the body. The one-arm barbell row is a variation of the traditional barbell row exercise, which typically involves gripping the bar with both hands and pulling the weight towards the chest.

How to do:

Set up: Stand with your feet shoulder-width apart and your knees slightly bent. Grip the bar with one hand using an overhand grip.
Position: Hinge forward at the hips, keeping your back straight and your abs engaged. The barbell should be hanging at arm’s length with your arm fully extended.
Pull: Pull the bar up towards your chest, keeping your elbow close to your body. Your elbow should be pointing towards the ceiling as you pull the bar towards your chest.
Squeeze: At the top of the movement, squeeze your shoulder blades together and hold for a second.
Lower: Lower the bar back down to the starting position, maintaining control throughout the movement.
Repeat: Complete the desired number of repetitions on one side before switching to the other side.

Tips for performing the one-arm barbell row:

Keep your core engaged and your back straight throughout the movement to avoid straining your lower back.
Keep your elbow close to your body to target the upper back muscles effectively.
Choose an appropriate weight that allows you to complete the desired number of repetitions with proper form.
To make the exercise more challenging, increase the weight or add more repetitions.

Barbell Row Benefits

Increased Muscle Activation: The one-arm barbell row is a compound exercise that targets multiple muscle groups, including the latissimus dorsi, upper back, biceps, and shoulders. By targeting multiple muscle groups in a single exercise, you can maximize muscle activation, which can help support muscle growth.
Corrects Imbalances: Unilateral exercises can help identify and correct muscle imbalances between the left and right sides of the body. By focusing on one side at a time, you can identify and target weaker areas and bring them up to the same level of strength as the stronger side.
Enhances Grip Strength: Holding onto a heavy barbell with one hand requires a strong grip, which can help improve your overall grip strength and hand dexterity.
Improves Posture: Performing one-arm barbell rows can help improve your posture by strengthening the upper back muscles, which can help you maintain a more upright and aligned position throughout the day. Targeting the entire back chain, the single-arm barbell row targets the levator scapula, infraspinatus, teres minor, trapezius, posterior deltoid, and rhomboids, so exercises like barbell rows and t-bar rows will be helpful for improving good posture.

One-Arm Barbell Row – Muscles Worked

Target - Latissimus Dorsi

Synergists - Levator Scapulae

Synergists - Erector Spinae

Synergists - Infraspinatus

Synergists - Teres Minor

Synergists - Posterior Deltoid

Synergists - Trapezius

Synergists - Teres Major

Synergists - Rhomboids

Synergists - Brachialis