One-Arm Long Bar Row
How to do the One-Arm Long Bar Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Lats
Barbell
How to do the One-Arm Long Bar Row
- 1
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
- 2
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.
- 3
Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
- 4
Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
- 5
After a brief pause, return to the starting position.
Log it, see it on your body.
Every One-Arm Long Bar Row set you log feeds Ascend's anatomy heatmap — so your mid back volume is visible at a glance — and counts toward your bodyweight-strength tier.
More mid back exercises
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