One Arm Barbell Rows

Exercise Tips

  • Keep back flat and head up

One Arm Barbell Rows

This exercise targets your middle back and provides a low cardio benefit. It also works your biceps.

Muscle Group

Rhomboids (Middle Back), Latissimus Dorsi (Lats), Biceps


1 Day a Week to
3 Days a Week


Olympic Size Barbell, Weight Plates

Cardiovascular Benefit


Muscle Group: Rhomboids (Middle Back), Latissimus Dorsi (Lats), Biceps

Equipment: Olympic Size Barbell, Weight Plates

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Back

Starting Position: Lay a long barbell on the ground and straddle it with your feet slightly wider than shoulder width apart. Grab the barbell with one hand below the weight, lifting it to mid-shin level, bending over so your back is at a 45 degree angle to the floor. Place your other hand just above your knee for support.

  1. 1 Exhaling, raise the weight
    up to your stomach, bending your elbow straight back and keeping it close to your side. Pinch your shoulder blades together the entire time.
  2. 2 Inhale and slowly lower the weight back down to starting position, making sure it does not touch the ground.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat motions.

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