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One-Arm Long Bar Row, starting position 
One-Arm Long Bar Row, finishing position
StrengthbeginnerBarbell
One-Arm Long Bar Row
Primary
Middle Back
Secondary
Biceps, Lats
Equipment
Barbell
Level
beginner
One-Arm Long Bar Row demonstration
How to Perform
- 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.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •This is a great exercise for beginners - focus on form over reps
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
Middle BackBicepsLats
Exercise Details
- Category
- Strength
- Force
- pull
- Mechanic
- compound
- Level
- beginner
Exercise Variations
Frequently Asked Questions
What muscles does One-Arm Long Bar Row work?
One-Arm Long Bar Row primarily targets the Middle Back. It also works the Biceps, Lats as secondary muscles.
What equipment do I need for One-Arm Long Bar Row?
One-Arm Long Bar Row requires Barbell.
Is One-Arm Long Bar Row suitable for beginners?
Yes, One-Arm Long Bar Row is suitable for beginners. It's classified as a beginner-level exercise.
Alternatives to One-Arm Long Bar Row
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.