This exercise involves using a barbell to perform a rowing motion with one arm while bent over at the waist. It primarily targets the back muscles, including the lats and rhomboids, as well as the biceps and forearms.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Strengthens the glutes, hamstrings, and lower back
- Improves balance and stability
- Targets the obliques and core muscles
- Increases grip strength
- Can help correct muscle imbalances between the left and right sides of the body
How to perform
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Place a barbell on the ground in front of you.
- Bend over at the waist and grasp the barbell with one hand.
- Keep your back straight and your abs tight as you lift the barbell up towards your chest.
- Lower the barbell back down to the ground and repeat for the desired number of reps.
- Switch hands and repeat the exercise with the other arm.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Lower Back
Primary
Biceps
Primary
Forearms
Primary