Upper back exercise · barbell
Lever One Arm Bent Over Row
The lever one arm bent over row is a barbell exercise that targets the upper back, with the biceps and forearms assisting.
- Target muscle
- Upper back
- Also works
- Biceps, forearms
- Equipment
- Barbell
- Body part
- Back
How to do the lever one arm bent over row
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
- Bend forward at the hips, keeping your back straight and your head up.
- Let the barbell hang in front of you with your arms fully extended.
- Pull the barbell up towards your chest, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the upper back. The biceps and forearms work as secondary muscles. See all upper back exercises or every barbell exercise.
