Strength

One-Arm Long Bar Row

The one-arm long bar row is a beginner strength exercise for your middle back, using barbell.

Main muscles
Middle back
Also works
Biceps, Lats
Equipment
Barbell
Level
Beginner
One-Arm Long Bar Row, starting position
Start
One-Arm Long Bar Row, end position
Finish

How to do it

  1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  2. Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
  3. Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
  4. Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
  5. After a brief pause, return to the starting position.

Alternatives to the one-arm long bar row

T-Bar Row with Handle Barbell Reverse Grip Bent-Over Rows Barbell Bent Over Two-Dumbbell Row Dumbbell Bent Over One-Arm Long Bar Row Barbell Incline Bench Pull Barbell Lying Cambered Barbell Row Barbell