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

Set up for the single arm row by adding weight (25-35 lb) to one end of an Olympic bar and placing the other end against a heavy object to prevent it from sliding backward. Bending forward, hold the bar using one arm and place your other hand on the knee. Pull the barbell until the plate touches your chest. Pause for a count of one or two and bring the bar down back to the initial position.

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

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