Bent over single arm barbell row


Benefits of the Exercise:

• This exercise can be performed at home or in the gym.

• This exercise will strengthen the muscles in your back.

How to Do the Exercise:

• Stand directly in front of the barbell with your feet about shoulder-width apart. Draw up your spine and make sure that your head, shoulders, hips and knees are in line. Tighten your abdominals to support your back and spine.

• Bend your knees slightly and fold at the hips so that your body is between 45 to 60 degrees to the ground and take an overhand grip (i.e. palms facing the ground) on the bar, with your hands slightly wider than shoulder-width apart.

• Pull your shoulder blades back and down then pull the barbell toward your chest. You’ll feel your shoulder blades draw closer together at the top of the movement. Concentrate not on pulling with your arms, but on rowing and lifting the bar with your back muscles.

• Slowly lower the bar until your arms are fully extended, then repeat for the required number of repetitions.

• Make sure that you don’t arch or round your back at any time during the exercise. Avoid the temptation to bring your head up. Instead keep your head aligned with your neck and spine. Looking down at the ground will help.


• Instead of performing the exercise with the barbell, you can perform the same exercise with DBs. Hold a DB in each hand, with your palms facing the back, and the DBs perpendicular to the body.

• If you are using DBs, you can also alternate your arms instead of lifting with both arms at the same time. Make sure that you don’t rotate your torso when you perform the exercise.

• Another variation would be to perform all the repetitions with one arm, before performing the exercise with the other arm. Make sure that you don’t rotate your torso.


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