Exercise guide
Barbell One Arm Bent Over Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
The Barbell One Arm Bent Over Row is a powerful unilateral compound movement that builds thickness in the mid-back and lats while challenging core stability and grip strength.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Position a barbell on the floor and stand perpendicular to it with a shoulder-width, staggered stance.
- Hinge at the hips until your torso is nearly parallel to the floor, maintaining a flat back.
- Grip the thick end of the barbell (the sleeve) with one hand using an overhand or neutral grip.
- Place your non-working hand on your lead knee for additional support and stability.
How to do it
- Inhale and brace your core to stabilize your spine and prevent torso rotation.
- Exhale as you pull the barbell toward your hip, driving your elbow back and up while keeping it close to your body.
- Inhale as you lower the weight under control until your arm is fully extended and you feel a stretch in the lat.
- Perform the movement with a controlled 2-1-1-0 tempo (2 seconds down, 1 second pause at the top).
Form checklist
- Keep your shoulders and hips square to the floor throughout the entire set.
- Maintain a neutral spine; do not allow your lower back to round or arch excessively.
- Drive the movement with your elbow rather than pulling solely with your hand.
- Avoid using momentum or 'shrugging' the weight up with your upper traps.
Pro tips
- Focus on the 'mind-muscle connection' by imagining your hand is just a hook and your elbow is doing all the work.
- Squeeze your shoulder blade toward your spine at the peak of the contraction for maximum middle-trap activation.
- Use a lifting strap if your grip strength becomes the limiting factor before your back muscles are fatigued.
Make it harder
- Add a 2-second isometric hold at the top of each rep to increase time under tension.
- Use smaller diameter plates (like 25lb plates) to increase the range of motion at the bottom of the pull.
Frequently asked
- What muscles does the barbell one arm bent over row work?
- The barbell one arm bent over row primarily targets the lats and trapezius, and also works the erector spinae and obliques as secondary muscles.
- What equipment do you need for the barbell one arm bent over row?
- The barbell one arm bent over row uses barbell.
- Is the barbell one arm bent over row good for beginners?
- The barbell one arm bent over row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.