TETSUBarbell One Arm Bent Over Row vs London Bridge
The Barbell One Arm Bent Over Row and the London Bridge both train the upper back as their primary muscle. The Barbell One Arm Bent Over Row uses a barbell while the London Bridge uses a rope. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell One Arm Bent Over Row | London Bridge | |
|---|---|---|
| Primary muscle | upper back | upper back |
| Body part | back | back |
| Supporting muscles | biceps and forearms | shoulders, biceps and forearms |
| Equipment | barbell | rope |
| Steps in our guide | 5 | 7 |
How each one starts
Barbell One Arm Bent Over Row — first steps
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip.
- Bend forward at the hips, keeping your back straight and your head in a neutral position.
London Bridge — first steps
- Attach the rope to a high anchor point.
- Stand facing away from the anchor point with your feet shoulder-width apart.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell One Arm Bent Over Row lets you load the heaviest weights and progress in small, steady jumps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the upper back adapting.
Full form guides
Common questions
Is the Barbell One Arm Bent Over Row better than the London Bridge?
Neither is universally better — both train the upper back as the primary mover. The Barbell One Arm Bent Over Row lets you load the heaviest weights and progress in small, steady jumps, while the London Bridge offers a different stimulus. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell One Arm Bent Over Row and the London Bridge in the same program?
Yes, but usually not in the same session — they overlap heavily on the upper back. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell One Arm Bent Over Row and the London Bridge work the same muscles?
The primary muscle is the same: the upper back. Supporting muscles differ slightly — biceps and forearms for the Barbell One Arm Bent Over Row versus shoulders, biceps and forearms for the London Bridge.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.