Bent Over One Arm Long Bar Row

What is Bent Over One-Arm Long Bar Row? The bent over one-arm long bar row is a unilateral exercise that targets the muscles in the upper back, including the lats, rhomboids, and traps. This exercise helps improve back strength, muscle symmetry, and stability.

Tutorial

1. Stand with your feet shoulder-width apart, knees slightly bent.
2. Hold a long barbell with one hand, palm facing towards you.
3. Bend at the waist until your torso is nearly parallel to the floor.
4. Keep your back straight, core engaged, and neck in a neutral position.
5. Pull the barbell towards your hip, keeping your elbow close to your body.
6. Squeeze your back muscles at the top of the movement.
7. Slowly lower the barbell back to the starting position.
8. Complete the desired number of reps on one side before switching to the other.

Common Mistakes

• Rounding the back: Maintain a straight back throughout the exercise to prevent injury.

• Using momentum: Avoid swinging the weight up and focus on controlled movements. - Not engaging the core: Keep your core tight to support your lower back and maintain stability.

• Pulling with the arm: Focus on using your back muscles to perform the rowing motion, not just your arm.

Tips for Better Results

• Start with a light weight to focus on form before increasing the load.

• Control the eccentric (lowering) phase of the movement for maximum muscle engagement. - Keep your shoulders down and back to target the intended muscles effectively.

• Incorporate this exercise into your back workout routine 1-2 times per week for optimal results.

Muscles Worked

• Primary muscles: Latissimus dorsi (lats), rhomboids, trapezius - Secondary muscles: Biceps, forearms