Exercise library · Upper & Mid Back

How to Do One-Arm Long Bar Row

Step-by-step instructions, muscles worked and workouts that use the one-arm long bar row.

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Barbell and plates setA proper home strength setup for squats and presses.See it on Amazon →Squat rack / power rackThe centre of a serious home gym.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.