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Lats · Advanced

Barbell One Arm Bent over Row

One-arm row gripping the center of a full barbell, adding bar-balance and trunk anti-rotation demands to a supported hip-hinge position.

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Barbell One Arm Bent over Row demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Barbell

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand in a slight stagger beside a lightly loaded barbell and grip its exact center with one hand; brace the free hand on a bench or thigh.
  2. 02Hinge from the hips with a neutral spine and let the working arm hang while keeping both bar ends level.
  3. 03Brace against rotation and row the center of the bar toward the working-side hip by driving the elbow back.
  4. 04Pause without twisting the torso, shrugging, or tipping either end of the bar.
  5. 05Lower to straight arm under control, complete the side, then reverse the setup and match the repetitions.

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