One Arm Bent Over Row

A fundamental unilateral back exercise. It allows for a greater range of motion and deeper lat contraction while fixing strength imbalances.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull
Mechanics: Compound
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Place one knee and hand on a bench. Hold a dumbbell in the other hand, arm extended toward the floor. Maintain a flat back.

Instructions

1. Pull the dumbbell toward your hip.
2. Drive the elbow back and squeeze the shoulder blade.
3. Lower slowly to a full stretch.
4. Keep your torso stable.
5. Avoid twisting.

Common Mistakes

1. Using momentum.
2. Rounding the back.
3. Pulling with the trap.

Alternative Exercises

Zottman Curl

Beginner / Dumbbells / Biceps / pull

A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.