Exercise library / Middle back
One-Arm Long Bar Row
- Main muscles
- Middle back
- Also works
- Biceps, Lats
- Equipment
- Barbell
- Level
- Beginner
- Type
- Compound · Pull
How to do it
- Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
- 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.
- Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
- Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
- After a brief pause, return to the starting position.
Quick answers
- What muscles does the One-Arm Long Bar Row work?
- Mainly the middle back, with help from the biceps, lats.
- What equipment do I need?
- Barbell.
- Is it good for beginners?
- Yes, it is rated beginner level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More middle back exercises
- Bent Over Barbell Row
- Bent Over One-Arm Long Bar Row
- Bent Over Two-Arm Long Bar Row
- Incline Bench Pull
- Lying Cambered Barbell Row
- Reverse Grip Bent-Over Rows
Exercise descriptions: free-exercise-db, public domain.