barbell one arm bent over row
barbell one arm bent over row — highlighted muscle: upper back

Muscles worked

upper back, biceps, forearms

Watch a demonstration

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barbell one arm bent over row

Body part
back
Equipment
barbell
Target muscle
upper back
Muscle group
biceps

Secondary muscles

bicepsforearms

How to perform it

  1. 1

    Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip.

  2. 2

    Bend forward at the hips, keeping your back straight and your head in a neutral position.

  3. 3

    Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.

  4. 4

    Lower the barbell back down to the starting position in a controlled manner.

  5. 5

    Repeat for the desired number of repetitions, then switch to the other arm.

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