One-Arm Long Bar Row
One-Arm Long Bar Row is a beginner-level compound in the strength category that primarily works the mid back. It also recruits the biceps and lats. It is performed with barbell.
How to do it
- 1Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
- 2Stand 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.
- 3Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
- 4Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
- 5After a brief pause, return to the starting position.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.