Barbell One Arm Bent over Row

Description

How to do Barbell One Arm Bent over Row

1. 01
   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. 02
   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. 03

   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. 04

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

5. 05

   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.