One-Arm Long Bar Row
The one-arm long bar row is a back exercise that targets the middle back with barbell. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
How to do the one-arm long bar row
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.
Want this in a plan?
Build a weekly routine around the one-arm long bar row and the rest of your back work, matched to your goal and the equipment you have.
Details
Related back exercises
Browse all back exercises, read our best dumbbell back exercises guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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