Barbell Row - Single Arm Bench

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Intermediate Traps Lats Triceps Posterior Delts Strength Barbell Flat Bench Pull Compound Gym

Purpose: This is a good exercise for increasing strength and size in the upper back.

Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats.

Stand beside a flat bench. Place your left knee and your left hand on the bench. Load a barbell with weights at one end and place the empty end on the floor behind you. Hold the barbell with your right hand close to the weighted end and bend over while facing forward (not down) with your right knee slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position. Lift the weight straight up toward your chest with your right hand. Your upper arm should be parallel with your back at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Hold the barbell with your right hand close to the weighted end and bend over while facing forward (not down) with your right knee slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. Repeat for the required number of repetitions. Stand beside a flat bench. Place your right knee and your right hand on the bench. Load a barbell with weights at one end and place the empty end on the floor behind you. Hold the barbell with your left hand close to the weighted end and bend over while facing forward (not down) with your left knee slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position. Lift the weight straight up toward your chest with your left hand. Your upper arm should be parallel with your back at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Hold the barbell with your left hand close to the weighted end and bend over while facing forward (not down) with your left knee slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. Repeat for the required number of repetitions.

There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.