How to do One-Arm Long Bar Row

Muscles worked

Main: Lats, Traps. Also: Biceps.

Step by step

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.

Similar exercises

• Alternating Kettlebell Row
• Alternating Renegade Row
• Bent Over Barbell Row
• Bent Over One-Arm Long Bar Row
• Bent Over Two-Arm Long Bar Row
• Bent Over Two-Dumbbell Row

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.