Single Arm Bent Over Row Guide

Single arm bent over rows is a resistance exercise that targets the back muscles, specifically the lats, rhomboids, and traps, as the primary muscle group. Biceps, forearms, and shoulders are also engaged as secondary muscle groups. This exercise also involves the abs, glutes, hips, and hamstrings, albeit to a lesser extent, as tertiary and quaternary muscle groups.

There are three ways to perform this movement. You can pull high toward your shoulder, low toward your hips, or directly up toward your ABS. Each version engages the lats, but to MAXIMIZE your gains for LATS you need to pull toward your hips. You also need to ensure that you're not skipping the "flex" at the top of the movement or the stretch at the bottom.