The one arm bent-over row is a powerful dumbbell exercise that builds strength in the back, lats, traps, and rear delts, while also engaging the biceps and core. Unlike machine-based movements, this free-weight exercise develops stability and balance, making it an excellent addition to any strength-training routine.

Instructions

Setup

• Hold a dumbbell in one hand with a neutral grip (palm facing your torso).

• Stand with feet shoulder-width apart and hinge at the hips, bringing your torso roughly parallel to the floor (or slightly above).

• Keep a soft bend in the knees and maintain a neutral spine.

Execution

1. Starting Position:

   • Let the dumbbell hang naturally at arm’s length below your chest.

   • Engage your core to prevent arching or rounding of the back.

2. Pulling Phase:

   • Drive the elbow back behind your body while retracting the shoulder blade.

   • Pull the dumbbell toward your torso until the elbow is at or just past the midline.

3. Pause:

   • Squeeze your back muscles at the top for 1–2 seconds.

4. Lowering Phase:

   • Slowly lower the dumbbell back to the starting position under control.

5. Repetition:

   • Perform the desired number of reps on one side, then switch arms.

Tips for Proper Form

• Avoid Bracing: Resist the temptation to use your opposite arm for support against your leg or a bench. This variation challenges your stability and core strength.

• Control Momentum: Focus on slow, deliberate movements—don’t swing the weight.

• Engage the Core: Keep tension in your abdominals to prevent excessive arching in the lower back.

• Head Position: Experiment with looking forward vs. packing the neck—choose whichever feels natural and keeps your spine neutral.

• Grip Adjustment: If your biceps take over the movement, try a false grip (don’t wrap your thumb around the dumbbell) to shift tension back to the lats.

• Scapular Movement: Allow the shoulder blade to move naturally on the rib cage—avoid locking it down.

• Neck Alignment: Keep the head in line with your spine and avoid jutting it forward as you pull.

Benefits of the One Arm Bent-Over Row

• Builds upper and mid-back strength, targeting the lats, traps, and rhomboids.

• Engages the rear delts, improving shoulder balance and posture.

• Strengthens the biceps and forearms as secondary muscles.

• Enhances core stability by requiring torso control without bracing.

• Improves muscular balance by training one side at a time.

• Helps develop pulling power for compound lifts like pull-ups and deadlifts.

Conclusion: The one arm bent-over row is a versatile and effective exercise for building back thickness and overall pulling strength. With proper form and controlled execution, it can significantly enhance both muscle development and stability.