One Arm Barbell Row

Exercise Information

  • Alternative Names: Single arm barbell row, bent over single arm barbell row, one hand barbell row, single arm row
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Barbell
  • Muscles Targeted: Middle back, shoulders, biceps, lats
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 8-10 reps each
  • Variations: None
  • Alternative: Seated cable row

One arm barbell row or one arm T-bar row, unlike the basic barbell row, is performed by holding one end of a barbell with one arm and then pulling it towards your chest. By allowing you to extend and compress your spine, it helps you in strengthening and improving the flexibility of your back.

One Arm Barbell Row Exercise Information

  • Alternative Names: Single arm barbell row, bent over single arm barbell row, one hand barbell row, single arm row
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Barbell
  • Muscles Targeted: Middle back, shoulders, biceps, lats
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 8-10 reps each
  • Variations: None
  • Alternative: Seated cable row

How to do a One Arm Barbell Row

One Arm Barbell Row

You can weight one side of a barbell and attach the other end to something heavy so it does not slide, or you can simply do this exercise on a loaded landmine. The weights can be anywhere between 25 and 35 lbs. This is basically a variation of the landmine row.

Single Arm Barbell Row Tips

  • While pulling the bar up, keep your elbow in for working your back muscles more.
  • Prevent any swinging motion of the torso, as it might result in injury.
  • For maximizing the range of motion, use smaller plates instead of the larger ones (40-45 lbs).

Alternative Exercise

Seated Cable Row

Leave a Reply

Your email address will not be published. Required fields are marked *

Stay Connected

Get access to the latest health and fitness insights, tools and special offers to keep your career moving.