One Arm Barbell Rows
How to Do One Arm Barbell Rows
- Place weight on one end of a barbell.
- Straddle the barbell with the weight in front.
- Bend your knees and drive your hips back as you keep a flat back and tight core.
- Grab the barbell with the left hand and support yourself with your right hand.
- Pull the barbell up, towards you, contracting the back muscles.
- Slowly lower and repeat on the other side.
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Related Lower Back And Middle Back / Lats Exercises
Barbell Deadlifts
Gymnastic Ring Pull-Ups / Pullups
Seated Knee to Elbows / Chair Cross Body Crunches / Bicycles
One Arm Barbell Rows Exercise Details
Muscles worked
One Arm Barbell Rows targets lower back and middle back / lats and also works abs and biceps. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: barbell / ez-bar.
Similar exercises
Related exercises that work similar muscle groups include Barbell deadlifts, gymnastic ring pull-ups / pullups and seated knee to elbows / chair cross body crunches / bicycles. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
