One-Arm Barbell Row
Muscles worked
Instructions
- 1Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
- 2Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- 3Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
- 4Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
- 5Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
- 6Repeat for the recommended amount of repetitions and switch arms.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About One-Arm Barbell Row
The one-arm barbell row is a unilateral movement that targets the mid-back while also working the lats, traps, and biceps. One end of the barbell is wedged against the floor or a wall corner while you row the loaded end, torso bent forward. This unilateral setup lets you correct left-right strength imbalances and achieve a very focused contraction, since your attention is fully on the working side. It pairs well with classic bilateral rows, especially for lifters who feel one side lagging behind. Keeping the torso stable is essential: any swinging reduces the real work done by the back and turns the lift into momentum instead of muscle tension.
check_circleBenefits
- check_circleCorrects left-right strength imbalances
- check_circleAllows a highly focused single-side back contraction
- check_circleBuilds the mid-back, lats, and traps
- check_circleComplements bilateral rowing movements effectively
lightbulbExecution tips
- lightbulbAnchor the free end of the barbell securely before starting
- lightbulbKeep the elbow close to the body to maximize back engagement
- lightbulbAvoid rotating or swinging the torso during the pull
- lightbulbUse smaller plates to preserve full range of motion
- lightbulbPause at the top to fully contract the back
warningCommon mistakes
- warningSwinging the torso to cheat the weight up
- warningFailing to properly secure the free end of the bar
- warningLowering too fast without controlling the stretch
- warningUsing too much weight and breaking back position
helpFrequently asked questions
Should I do the same number of reps on both sides?expand_more
Yes, always match reps on both sides; if one side is weaker, start with it to ensure equal effort.
Can I swap this for a one-arm dumbbell row?expand_more
Yes, the effect is similar; the barbell version simply offers a different grip and a slightly more guided path.
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