One-Arm Long Bar Row
Strength · Beginner · Middle Back
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Middle Back
- Secondary
- Biceps, Lats
- Equipment
- Barbell
- Force
- Pull
- Mechanic
- Compound
- Level
- Beginner
Muscles worked
Middle Back
Also works: Biceps, Lats
How to do it — One-Arm Long Bar Row
- 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.
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