Barbell One Arm Bent over Row exercise animation (Hombre)

Barbell One Arm Bent over Row

Músculo objetivo
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Músculos sinergistas
Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
Equipamiento
Barbell
Parte del cuerpo
Back
Tipo
Strength

The barbell one arm bent over row is a unilateral back exercise that targets the lats (latissimus dorsi) and the mid and lower trapezius, along with the teres major and minor and infraspinatus, while the biceps, brachialis, brachioradialis, rear deltoid, and lower chest assist the pull. Gripping the bar at its center and rowing one side at a time lets you train each side independently and find a longer range of motion than a two-arm row.

Cómo hacer el Barbell One Arm Bent over Row

  1. 1Load a barbell and stand to one side of it, gripping it at the center of the sleeve with one hand using a neutral or overhand grip.
  2. 2Hinge at your hips until your torso is roughly parallel to the floor, keeping a slight bend in your knees and a flat, neutral spine.
  3. 3Brace your core and let the working arm hang straight down so the bar is directly below your shoulder.
  4. 4Pull the bar up toward your hip by driving your elbow back and squeezing your shoulder blade in toward your spine.
  5. 5Bring the bar to the side of your torso, keeping your elbow close to your body and your wrist neutral.
  6. 6Pause briefly at the top, feeling the contraction in your lat and mid-back.
  7. 7Lower the bar under control until your arm is fully extended and your shoulder blade is stretched forward.
  8. 8Complete all reps on one side, then switch hands and repeat for the other side.

Consejos de técnica

  • Keep your torso still and let the back muscles do the work — avoid twisting or rotating your trunk to heave the bar up.
  • Lead the pull with your elbow rather than your hand to better recruit the lat and trapezius instead of just the biceps.
  • Balance the bar carefully at its center before each set, and support your free hand on a bench or your thigh to stabilize your spine.
  • Use a controlled tempo and a full range of motion, allowing a deliberate stretch at the bottom of each rep.

Errores comunes

  • Rotating the torso to throw the bar upward, which shifts work off the back and strains the lower spine.
  • Rounding the back during the hinge, which puts the lumbar spine at risk under load.
  • Pulling with the arm only and shrugging the shoulder up, which limits lat engagement and can irritate the shoulder.
  • Using too much weight and cutting the range of motion short, losing the stretch and contraction that build the back.
  • Letting the elbow flare wide away from the body, which reduces tension on the lats and mid-back.

Preguntas frecuentes

What muscles does the barbell one arm bent over row work?

It primarily targets the lats, the mid and lower trapezius, the teres major and minor, and the infraspinatus. The biceps, brachialis, brachioradialis, rear deltoid, and lower chest assist as synergists.

Why row one arm at a time with a barbell?

Training one side at a time lets you focus on each lat independently, fix strength imbalances, and reach a longer range of motion than a two-arm bent over row, since the bar isn't blocked by your torso.

How do I keep my lower back safe?

Hinge at the hips with a flat, neutral spine and a slight knee bend, brace your core, and support your free hand on a bench or thigh. Avoid rounding your back or twisting to lift heavier weight.

How many sets and reps should I do?

For building back size and strength, 3–4 sets of 8–12 reps per arm is a solid range. Lower the reps and add weight if your main goal is strength.

Is this a good exercise for beginners?

Yes, once you can hold a stable hip hinge with a neutral spine. Start light to groove the movement and learn to pull with your back rather than swinging the weight up.

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