One-Arm Long Bar Row

GymDaze demonstration

Watch One-Arm Long Bar Row

Technique

How to perform One-Arm Long Bar Row

1. Secure the unloaded end of a barbell in a landmine attachment, or brace it firmly in a corner so that end cannot slide.
2. Load the free end and stand alongside the bar with your feet in a stable stance.
3. Bend your knees and hinge at the hips to grip the bar near the loaded collar with one hand.
4. Keep your torso steady and let the working arm extend below you without rounding the back.
5. Row the bar up and back, keeping the elbow close to your side until the hand reaches your waist and allowing the shoulder blade to move with the pull.
6. Lower the bar under control to extend the arm again without jerking, twisting or repeatedly standing up.
7. After completing the repetitions, lower the bar and change sides.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major.