Barbell One Arm Bent over Row

Description

How to Do Barbell One Arm Bent over Row

1. 1
   Setup

   Stand with a barbell on the floor in front of you. Hinge at your hips to assume a bent-over position, keeping your back flat and core engaged.

2. 2
   Setup

   Support your non-working hand on a stable surface like a bench or rack, ensuring your torso is nearly parallel to the floor. Grip the barbell with an overhand grip, hand directly below your shoulder.

3. 3

   Initiate the pull by engaging your latissimus dorsi, drawing your elbow straight up towards your hip/lower rib cage while keeping it close to your body.

4. 4

   Squeeze your shoulder blade at the peak of the contraction, ensuring the movement comes from your back muscles, not just your arm.

5. 5

   Slowly and with control, lower the barbell back to the starting position, allowing your arm to fully extend and your shoulder blade to protract slightly.

Tips

• Brace your core tightly throughout the entire movement to stabilize your torso and prevent any unwanted rotation, especially with heavier weights.
• Maintain a neutral spine by keeping your back flat and avoiding any rounding or arching to protect your lumbar spine.
• Emphasize a slow, controlled eccentric (lowering) phase to maximize time under tension and enhance muscle growth in your back.
• Actively focus on squeezing your lat and retracting your shoulder blade at the top of the pull to establish a strong mind-muscle connection.

Common Mistakes

• ×Rounding the back during the lift can lead to injury; maintain a flat back by hinging properly at the hips and keeping your core engaged.
• ×Using too much momentum or jerking the weight up reduces muscle activation; focus on a controlled, deliberate pull using only your back muscles.
• ×Shrugging the shoulder towards the ear disengages the lats; keep your shoulder depressed and focus on pulling with your back to target the correct muscles.