> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# One-arm bent-over row
> Novice · Dynamic · Unilateral. Strength
Also known as: One-arm weight row.
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 17 s |
## Technique
1. Place one knee and hand on a bench or lean on one leg, to make your back almost parallel to the ground.
2. Hold a weight in the opposite hand, allowing it to hang straight down towards the floor.
3. Pull the weight upward, keeping your elbow close to your body and squeezing your shoulder blades.
4. Lower the weight back down until your arm is fully extended, maintaining control throughout.
## Form tips
* Keep your back straight and avoid arching or rounding it during the movement.
* Engage your core muscles to stabilize your body throughout the exercise.
* Focus on pulling the weight using your back muscles, not just your arm strength.
* Control the descent of the weight, resisting the urge to let it drop quickly.
**Logging:** Weight used on one side. Repetitions done on one side.
## Muscles
* Rhomboid major
* Middle trapezius
* Lower trapezius
* Biceps brachii (short head)
* Brachialis
* Brachioradialis
## Equipment
## Appears in
Novice
Novice
Novice
Beginner
Beginner
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/one-arm-bent-over-row-e0dy). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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