Hominin · exercise
One-Arm Long Bar Row
One-Arm Long Bar Row is a beginner strength exercise using barbell. It works the middle back, with help from the biceps and lats.
beginnerbarbellpull movementcompoundstrength
- Main muscles
- middle back
- Also works
- biceps, lats
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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Bent Over Barbell Row · barbell, beginner
- Bent Over One-Arm Long Bar Row · barbell, beginner
- Incline Bench Pull · barbell, beginner
- Lying Cambered Barbell Row · barbell, beginner
- Straight Bar Bench Mid Rows · barbell, beginner
- T-Bar Row with Handle · barbell, beginner
- Bent Over Two-Arm Long Bar Row · barbell, intermediate
- Reverse Grip Bent-Over Rows · barbell, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).