Lever One Arm Bent Over Row

The lever one arm bent over row is a unilateral back exercise performed with a barbell. It targets the upper back and also works the biceps and forearms. The movement requires maintaining a stable bent-over position while rowing the weight with one arm, demanding core stability and coordination.

Quick Facts

How to Do Lever One Arm Bent Over Row

Follow these step-by-step instructions to perform Lever One Arm Bent Over Row with proper form and technique.

1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
2. Bend forward at the hips, keeping your back straight and your head up.
3. Let the barbell hang in front of you with your arms fully extended.
4. Pull the barbell up towards your chest, keeping your elbows close to your body.
5. Squeeze your shoulder blades together at the top of the movement.
6. Lower the barbell back down to the starting position.
7. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Lever One Arm Bent Over Row targets helps you integrate it effectively into your training program.

Benefits of Lever One Arm Bent Over Row

Incorporating Lever One Arm Bent Over Row into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Upper Back Development: Lever One Arm Bent Over Row directly targets and strengthens the Upper Back, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Biceps and Forearms, providing additional training stimulus without extra exercises.
• Progressive Overload Potential: Barbells allow for precise weight increments, making it easier to progressively overload the muscles over time for consistent strength gains.
• Functional Strength: Strength exercises like Lever One Arm Bent Over Row build real-world strength that transfers to daily activities and athletic performance.
• Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.

Safety Tips and Precautions

Performing Lever One Arm Bent Over Row safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Lever One Arm Bent Over Row, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Upper Back and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Use Safety Equipment: When lifting heavy, always use a power rack with safety pins set at the appropriate height, and consider using a spotter for maximal attempts.
• Protect Your Lower Back: Maintain a neutral spine throughout the movement. Never round your lower back under load.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Upper Back typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Lever One Arm Bent Over Row, track these metrics during your workouts: