Barbell One Arm Bent Over Row
Also known as: one arm barbell bent over row
Barbell One Arm Bent Over Row turns heavy bilateral barbell loading into posture that holds through the day — for lifters with a base already built.
How to do Barbell One Arm Bent Over Row
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip.
- Bend forward at the hips, keeping your back straight and your head in a neutral position.
- Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Lower the barbell back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch to the other arm.
Barbell One Arm Bent Over Row Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Keep a rep or two in reserve on the heaviest sets.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Reset the bar between reps rather than bouncing.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Take the smallest plate jump available once the reps are clean.
Common Barbell One Arm Bent Over Row Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Rounding the upper back to reach a little further
Hold a tall chest and shorten the range instead.
Easier and Harder Than Barbell One Arm Bent Over Row
Swap Barbell One Arm Bent Over Row For
Barbell One Arm Bent Over Row — Frequently Asked Questions
How do you do the Barbell One Arm Bent Over Row?
Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip. Bend forward at the hips, keeping your back straight and your head in a neutral position. Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell One Arm Bent Over Row work?
The Barbell One Arm Bent Over Row primarily targets the upper back. It is classified as a back exercise and is performed with a barbell.
How many sets and reps of the Barbell One Arm Bent Over Row should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell One Arm Bent Over Row good for beginners?
Not usually. The Barbell One Arm Bent Over Row is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Barbell One Arm Bent Over Row?
Try the Bodyweight Standing Close-grip One Arm Row, Cable Floor Seated Wide-grip Row or the Dumbbell Reverse Grip Incline Bench One Arm Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell One Arm Bent Over Row the same as the one arm barbell bent over row?
Yes. The Barbell One Arm Bent Over Row is also commonly called the one arm barbell bent over row. Different gyms and training programs label it differently, but "one arm barbell bent over row" refer to this same movement.
