Bent-Over One-Arm Long Bar Row

Technique

How to perform Bent-Over One-Arm Long Bar Row

1. Load one end of the barbell and secure the unloaded end in a landmine attachment or the documented corner setup so it cannot slide.
2. Stand beside the loaded end, soften your knees and hinge until your torso is nearly parallel to the floor.
3. Grip the shaft just behind the plates with the working hand and brace your free hand on your knee.
4. Pull the loaded end toward your lower chest with the elbow close to your side, keeping your torso still.
5. Pause briefly, then lower under control without resting the plates on the floor between repetitions.
6. Use plate diameters that leave room for the intended arc, and repeat the planned repetitions on each side.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.