Barbell Single-Arm Bent-Over Row

Barbell One Arm Bent Over Row

• Weight plates (as needed)

1. Setup:

• Begin by loading the barbell with the appropriate weight on one end based on your fitness level.

• Place the barbell on the floor in front of you.

2. Positioning:

   • Stand next to the barbell with your feet shoulder-width apart.

   • Bend at the hips and knees, lowering your torso toward the floor while keeping your back straight.

   • Grasp the barbell with one hand, ensuring your palm is facing your body (this is called a neutral grip).

   • Place your opposite hand on your knee for support.

3. Starting Position:

   • Your torso should be roughly parallel to the floor.

   • Keep your head in a neutral position, looking down at the floor.

   • Your weight should be evenly distributed between your feet.

4. Movement:

   • Engage your core muscles and pull the barbell toward your torso, keeping your elbow close to your side.

   • Focus on squeezing your shoulder blade towards your spine as you lift the barbell.

   • Lift the barbell until your elbow is at about a 90-degree angle or slightly higher.

   • Hold the position for a moment to maximize contraction in your back muscles.

5. Return:

   • Slowly lower the barbell back to the starting position, fully extending your arm while maintaining control.

   • Ensure your back remains straight and avoid leaning forward or back excessively during the movement.

6. Repetitions:

   • Perform the desired number of repetitions, typically between 8-12 for beginners.

   • Once completed, switch to the opposite arm and repeat the same number of repetitions.

Tips

• Always start with lighter weights to master the form before increasing the load.

• Keep your movements smooth and controlled to avoid injury.

• Breathe out as you lift the weight and inhale as you lower it.