Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
    Biceps, Lats, Lower Back, Traps
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

One-Arm Bent-Over Row Instructions

The one-arm bent-over row is a variation of the close grip bent-over row and can be used for bringing up lagging sides of the body.

  1. Set up 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.
  2. On the opposite end of the Olympic bar, add your desired weight plate(s).
  3. Facing the weighted end of the bar, position yourself with one leg on each side of the bar with your feet shoulder width apart.
  4. Bend your knees slightly and place your left hand on your left knee.
  5. With your right hand, grab the bar close to the weight plates.
  6. Keeping your back straight, raise the bar slightly off the floor. This is the starting position for the exercise.
  7. Pull the bar straight up with your right arm as far as possible, squeezing your shoulder blade in at the top of the movement.
  8. Pause and slowly lower the weight back to the starting position.
  9. Repeat for desired reps, and then repeat for the opposite side of the body.

One-Arm Bent-Over Row Tips

  • 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.
Posted on: Fri, 02/13/2015 - 16:05

If you stand to the side of it and hold it at the other side of the plate, I feel it really becomes an amazing lat movement.

Masud Islam
Posted on: Thu, 10/10/2013 - 05:33

I want to be like bodybuilder.