Quick Answer
Bent-Over Single-Arm Row is a beginner strength exercise that targets your middle back. It uses a barbell. Place one end of barbell in landmine base or corner.
Video Tutorial
How to Perform the Bent-Over Single-Arm Row
- 1
Place one end of barbell in landmine base or corner.
- 2
Stand straddling bar, facing weighted end.
- 3
Hinge at hips, back straight, torso near parallel to floor.
- 4
Grip bar near plates with one hand.
- 5
Support torso with free hand on knee.
- 6
Pull bar towards lower chest, retracting shoulder blade, driving elbow back.
- 7
Squeeze back muscles.
- 8
Slowly lower bar back to start.
- 9
Repeat reps, then switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Bent-Over Single-Arm Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bent-Over Single-Arm Row work?
The Bent-Over Single-Arm Row primarily works your middle back. Secondary muscles include the biceps, lats, lower back and traps.
What equipment do I need for the Bent-Over Single-Arm Row?
The Bent-Over Single-Arm Row needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Bent-Over Single-Arm Row suitable for beginners?
Yes. The Bent-Over Single-Arm Row is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Bent-Over Single-Arm Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bent-Over Single-Arm Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train middle back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.