Lever One Arm Bent Over Row
Learn how to do the Lever One Arm Bent Over Row with proper form and technique. This barbell exercise primarily targets your Upper Back, with secondary emphasis on Biceps, Forearms.
How to Do the Lever One Arm Bent Over Row
Follow these steps to perform the Lever One Arm Bent Over Row with correct form:
- 1Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip.
- 2Bend forward at the hips, keeping your back straight and your head up.
- 3Let the barbell hang in front of you with your arms fully extended.
- 4Pull the barbell up towards your chest, keeping your elbows close to your body.
- 5Squeeze your shoulder blades together at the top of the movement.
- 6Lower the barbell back down to the starting position.
- 7Repeat for the desired number of repetitions.
Lever One Arm Bent Over Row Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- barbell
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–4 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
Sets & Reps by Goal
Strength
- Sets
- 3–6
- Reps
- 1–5
- Rest
- 3–5 min
Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.
Hypertrophy
- Sets
- 3–5
- Reps
- 6–12
- Rest
- 60–120 s
Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).
Endurance
- Sets
- 2–4
- Reps
- 15–20
- Rest
- 30–60 s
Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.
Which Workout Splits Include Lever One Arm Bent Over Row?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Lever One Arm Bent Over Row work?
The Lever One Arm Bent Over Row primarily targets your Upper Back. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.
What equipment do I need for the Lever One Arm Bent Over Row?
The Lever One Arm Bent Over Row requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Lever One Arm Bent Over Row with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Lever One Arm Bent Over Row?
For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
What are the best sets and reps for the Lever One Arm Bent Over Row?
It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.
Which workout splits is the Lever One Arm Bent Over Row best for?
The Lever One Arm Bent Over Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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