barbell one arm bent over row

Upper back

• Target muscles: back, arms
• Equipment: barbell
• Level: intermediate

How to do it

1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip.
2. Bend forward at the hips, keeping your back straight and your head in a neutral position.
3. Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
4. Lower the barbell back down to the starting position in a controlled manner.
5. Repeat for the desired number of repetitions, then switch to the other arm.

Swap it for

• Seated Single-Arm Towel Row (Feet Against Wall)
• Single-Arm Wall Bar Row (Bodyweight)
• Bent-Knee Inverted Row
• Standing Single-Arm Towel Row
• One-arm dumbbell row
• barbell bent over row

Harder

• kettlebell alternating renegade row

Easier

• bodyweight squatting row (with towel)
• Standing Narrow-Grip Row
• Single-Arm Wall Bar Row (Bodyweight)
• Standing Single-Arm Towel Row