Step by step instructions, muscle activation and variants for the Barbell One-Arm Bent-Over Row.
The barbell one-arm bent-over row is a unilateral pulling exercise in which one end of the barbell is anchored and the other end is rowed with a single hand. It strongly engages the lats and upper back on one side at a time, making it useful for correcting strength imbalances and building thick back muscles.
The Barbell One-Arm Bent-Over Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
