What should I eat to lose fat? YES, SHOW ME FREE NO, I'M FIT

Alternating Single Arm Barbell Row

STRENGTH

How to Do

How to Do Alternating Single Arm Barbell Row

Each alternating single arm barbell row should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop this alternating single arm barbell row.

Beginning

Beginning 1 Arm Barbell Row

1. Instead of performing the exercise with the barbell, you can perform the same exercise with DB's. Hold a DB in each hand, with your palms facing the back, and the DBs perpendicular to the body.

2. If you are using DBs, you can also alternate your arms instead of lifting with both arms at the same time. Make sure that you don't rotate your torso when you perform the exercise.

Movement

1 Arm Barbell Row Movement

1. Stand directly in front of the barbell with your feet about shoulder-width apart. Draw up your spine and make sure that your head, shoulders, hips, and knees are in line. Tighten your abdominals to support your back and spine.

2. Bend your knees slightly and fold at the hips so that your body is between 45 to 60 degrees to the ground and take overhand grip palms facing the ground on the bar, with your hands slightly wider than shoulder-width apart.

3. Pull your shoulder blades back and down then pull the barbell toward your chest. You'll feel your shoulder blades draw closer together at the top of the movement. Concentrate not on pulling with your arms, but on rowing and lifting the bar with your back muscles.

4. Slowly lower the bar until your arms are fully extended, then repeat for the required number of repetitions.

5. Make sure that you don't arch or round your back at any time during the exercise. Avoid the temptation to bring your head up. Instead, keep your head aligned with your neck and spine. Looking down at the ground will help.

Benefits

1 Arm Barbell Row Benefits

This exercise can be performed at home or in the gym.

This exercise will strengthen the muscles in your back.

Exercise Aliases

Alternating Row

In the News

Get your position on the beta-tester waitlist today.

The waitlist is an exclusive, limited time offer. Seats are numbered. Enter your details below today.

Risk free. No credit card needed.