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.