One-Arm Long Bar Row
Works the middle back.
- Primary muscles
- Middle back
- Secondary muscles
- Biceps, Lats
- Equipment
- Barbell
- Level
- Beginner
- Mechanic
- Compound
- Force
- Pull
How to do it
- Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
- 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.
- Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
- Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
- After a brief pause, return to the starting position.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Middle back exercises
- Bent Over Barbell Row Barbell
- Bent Over One-Arm Long Bar Row Barbell
- Bent Over Two-Arm Long Bar Row Barbell
- Incline Bench Pull Barbell
- Lying Cambered Barbell Row Barbell
- Reverse Grip Bent-Over Rows Barbell
- Straight Bar Bench Mid Rows Barbell
- T-Bar Row with Handle Barbell