ONE-ARM BARBELL ROW

Learn How To Do One-Arm Barbell Row And Its Benefits

HOW TO DO ONE-ARM BARBELL ROW

ONE-ARM BARBELL ROW

The one-arm barbell row is a potent strength-building exercise targeting upper back muscles like the lats, rhomboids, posterior deltoid, and trapezius. Performed by gripping a barbell with one hand, it involves pulling the weight toward the chest while maintaining a close elbow position. This variation of the traditional barbell row enhances muscle engagement and addresses muscle imbalances.

HOW TO DO:

  1. Setup: Stand with feet shoulder-width apart, knees slightly bent. Grip the barbell with one hand using an overhand grip.

  2. Position: Hinge forward at the hips, keeping back straight and abs engaged. Barbell should hang at arm’s length with the arm fully extended.

  3. Pull: Draw the bar toward the chest, ensuring the elbow stays close to the body, pointing toward the ceiling.

  4. Squeeze: At the top, squeeze shoulder blades together, holding for a second.

  5. Lower: Lower the bar back down, maintaining control throughout.

  6. Repeat: Complete desired reps on one side before switching.

Tips for Performing One-Arm Barbell Row:

  • Engage core and maintain straight back to avoid lower back strain.

  • Keep elbow close to body for effective targeting of upper back muscles.

  • Select an appropriate weight for desired reps with proper form.

  • To intensify, increase weight or repetitions.

BARBELL ROW BENEFITS:

  1. Increased Muscle Activation: Targets multiple muscle groups simultaneously, maximizing muscle activation for growth.

  2. Corrects Imbalances: Unilateral focus helps identify and address left-right muscle imbalances, promoting balanced strength.

  3. Enhances Grip Strength: Demands strong grip for single-handed barbell hold, enhancing overall grip strength and dexterity.

  4. Improves Posture: Strengthens upper back muscles, aiding in posture maintenance for a more upright and aligned stance throughout the day.

Note: Targeting the entire back chain, including the levator scapula, infraspinatus, teres minor, trapezius, posterior deltoid, and rhomboids, exercises like barbell rows and T-bar rows are beneficial for posture improvement.

MUSCLE GROUPS

Primary:

Back / Wing

Equipment:

Landmine

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