One Arm Bent Over Row

Welcome! Get ready to redefine your fitness regime with the One Arm Bent Over Row (One-Arm BOR), an excellent exercise to tone your upper back, biceps, and shoulder muscles. Master the technique step by step, with our beginners-friendly and instructive guidance, packed with handy tips! Stay motivated!

Dive Into the One Arm Bent Over Row

So, what’s the One Arm Bent Over Row all about? You may be wondering. Well, it’s a fantastic workout that primarily targets your upper back, although it also hits your biceps and shoulder muscles. If you are looking for an exercise to completely transform these areas, you are in the right place!

Instructional Steps: The One Arm Bent Over Row

Here’s a helpfully detailed guide on how to do the One-Arm BOR for all you beginners out there:

1. Stand upright with feet hip-width apart, a dumbbell in one hand.
2. Bend your knees slightly and lean forward from the waist while keeping your back straight.
3. Now, lift the dumbbell up to your chest, keeping the elbow tucked in close to the body.
4. Lower the weight back down slowly and repeat.

Top Tips For Performing One Arm Bent Over Row Flawlessly

Let’s go over some important tips to ensure you perform the One-Arm BOR properly and efficiently:

1. Keep your back straight throughout the exercise to prevent injury.
2. Make sure to lift with your back muscles, not your arms.
3. Maintain a slow, controlled movement, particularly when lowering the weight.

Remember, it’s not about how many you can do, but how well you can do them!

Feeling the Burn in All the Right Places

The One Arm Bent Over Row is a powerful exercise that specifically strengthens the muscles in your upper back, biceps, and shoulders, providing a rounded upper body workout. If your aim is to noticeably define these areas, this exercise is one you shouldn’t miss!

Additional Exercises For Your Consideration

If you’s like to diversify your workout, you could also try other variations such as the Straight Arm Barbell Row or the 1 Arm Barbell Row. Both are excellent supplements to the One-Arm BOR, targeting similar muscle groups with a fresh twist.


  1. What primary muscles does the One Arm Bent Over Row target?
    • The One Arm Bent Over Row primarily targets the upper back muscles. It also engages the biceps and shoulders.
  2. Can beginners attempt the One-Arm BOR?
    • Yes, the One-Arm BOR is suitable for beginners. The article provides a step-by-step instructional guide specifically tailored for those new to the exercise.
  3. What type of equipment do I need for this exercise?
    • You will need a dumbbell to perform the One Arm Bent Over Row.
  4. How important is it to keep my back straight during the exercise?
    • It’s essential to maintain a straight back throughout the exercise to prevent injury and ensure you’re targeting the correct muscles.
  5. Is the speed of the lift crucial in the One-Arm BOR?
    • Yes, it’s important to maintain a slow, controlled movement, especially when lowering the weight, to maximize muscle engagement and reduce the risk of injury.
  6. Are there other variations of the One-Arm BOR that I can try?
    • Yes, the article suggests trying the Straight Arm Barbell Row or the 1 Arm Barbell Row for a variation that targets similar muscle groups.
  7. How often should I incorporate the One-Arm BOR into my workout routine?
    • The frequency depends on your fitness goals and existing routine. However, it’s generally recommended to include back exercises like the One-Arm BOR 2-3 times a week for balanced muscle development.
  8. If I feel pain while doing the exercise, should I continue?
    • No, you should stop immediately if you experience pain. It’s essential to differentiate between the burn of muscle engagement and actual pain. If pain persists, consult a fitness professional or physiotherapist.
  9. How can I increase the intensity of the One-Arm BOR as I progress?
    • You can increase the intensity by using heavier dumbbells or adding more repetitions or sets to your routine.
  10. Are there complementary exercises I can pair with the One-Arm BOR for a more rounded upper body workout?
  • Yes, exercises like pull-ups, push-ups, and shoulder presses are excellent complementary exercises to work various upper body muscles alongside the One-Arm BOR.

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