One Arm Bent Over Row Exercise Video

Exercise Instructions:

The one arm bench over row is a variation of the close grip bent over row and can be used for bringing up lagging sides of the body. Setup for the exercise by getting an Olympic bar and setting one end in a secure location where it cannot move, like the corner of the room or up against a wall. On the opposite end of the Olympic bar add your desired weight plate(s). Facing the weighed end of the bar, position yourself with one leg each side of the bar with your feet at around shoulder width apart. Bend your knees slightly and place your left hand on your left knee (as shown in video). With your right hand grip the bar close to the weight plates. Keeping your back straight, raise the bar slightly off the floor. This is the starting position for the exercise. Pull the bar straight up with your right arm as bar as possible, squeezing your shoulder blade in at the top of the movement. Pause, and slowly lower the weight back to the starting position. Repeat for desired reps, then repeat for the opposite side of the body.

Tips & Advice:

As with all bent over back exercises, you must keep your back straight throughout the entire exercise. Keeping your head up and eyes looking forwards will help you achieve this. Do not look down. Looking down tends to arch the back.

More Barbell Back Exercises:

1. Bent Over Row
2. Reverse Grip Bent Over Row
3. EZ Bar Reverse Grip Bent Over Row
4. Close Grip Bent Over Row
5. Incline Bench Barbell Row
6. Reverse Grip Incline Bench Barbell Row
7. Good Mornings
8. Seated Good Mornings
9. Barbell Pullover

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Exercise Pictures:

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View all Back Exercises.