One-Arm Barbell Row
The one-arm barbell row is a strength training exercise that targets the upper back muscles, including the lats, rhomboids, posterior deltoid, and trapezius. It is performed by gripping a barbell with one hand, and then pulling the weight up towards the chest while keeping the elbow close to the body. The one-arm barbell row is a variation of the traditional barbell row exercise, which typically involves gripping the bar with both hands and pulling the weight towards the chest.
How to do:
- Set up: Stand with your feet shoulder-width apart and your knees slightly bent. Grip the bar with one hand using an overhand grip.
- Position: Hinge forward at the hips, keeping your back straight and your abs engaged. The barbell should be hanging at arm’s length with your arm fully extended.
- Pull: Pull the bar up towards your chest, keeping your elbow close to your body. Your elbow should be pointing towards the ceiling as you pull the bar towards your chest.
- Squeeze: At the top of the movement, squeeze your shoulder blades together and hold for a second.
- Lower: Lower the bar back down to the starting position, maintaining control throughout the movement.
- Repeat: Complete the desired number of repetitions on one side before switching to the other side.
Tips for performing the one-arm barbell row:
- Keep your core engaged and your back straight throughout the movement to avoid straining your lower back.
- Keep your elbow close to your body to target the upper back muscles effectively.
- Choose an appropriate weight that allows you to complete the desired number of repetitions with proper form.
- To make the exercise more challenging, increase the weight or add more repetitions.
Barbell Row Benefits
- Increased Muscle Activation: The one-arm barbell row is a compound exercise that targets multiple muscle groups, including the latissimus dorsi, upper back, biceps, and shoulders. By targeting multiple muscle groups in a single exercise, you can maximize muscle activation, which can help support muscle growth.
- Corrects Imbalances: Unilateral exercises can help identify and correct muscle imbalances between the left and right sides of the body. By focusing on one side at a time, you can identify and target weaker areas and bring them up to the same level of strength as the stronger side.
- Enhances Grip Strength: Holding onto a heavy barbell with one hand requires a strong grip, which can help improve your overall grip strength and hand dexterity.
- Improves Posture: Performing one-arm barbell rows can help improve your posture by strengthening the upper back muscles, which can help you maintain a more upright and aligned position throughout the day. Targeting the entire back chain, the single-arm barbell row targets the levator scapula, infraspinatus, teres minor, trapezius, posterior deltoid, and rhomboids, so exercises like barbell rows and t-bar rows will be helpful for improving good posture.
One-Arm Barbell Row – Muscles Worked
Target - Latissimus Dorsi
Synergists - Levator Scapulae
Synergists - Erector Spinae
Synergists - Infraspinatus
Synergists - Teres Minor
Synergists - Posterior Deltoid
Synergists - Trapezius
Synergists - Teres Major
Synergists - Rhomboids
Synergists - Brachialis