Back · Barbell
Barbell One Arm Bent Over Row
How to do the barbell one arm bent over row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Hold one end of a barbell with a single hand while the other end stays anchored on the floor or in a corner. Hinge forward at the hips with a flat back, then pull the loaded end up toward your hip by driving your elbow back. Lower under control and repeat, then switch sides.
- 1Lat and mid-back pulling the bar toward your hip
- 2Shoulder blade retracting at the top
- 3Core braced to resist twisting
Common mistakes
- Rotating your torso open to heave the weight
- Shrugging the bar up with your trap
- Rounding your lower back as you hinge
Muscles worked
The barbell one arm bent over row mainly works the lats and mid traps, with the biceps, forearms, lower back, obliques, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- ObliquesSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the barbell one arm bent over row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.