Bent Over One-Arm Long Bar Row

How to do the Bent Over One-Arm Long Bar Row

1. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
3. Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
4. Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
5. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
6. Repeat for the recommended amount of repetitions and switch arms.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	biceps, lats, lower back, traps
Equipment	barbell
Difficulty	beginner
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Inverted Row Bodyweight Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell Dumbbell Incline Row Dumbbell One-Arm Dumbbell Row Dumbbell Alternating Renegade Row Kettlebell

Harder than the Bent Over One-Arm Long Bar Row

One Arm Chin-Up expert · Other Equipment Mixed Grip Chin expert · Other Equipment Alternating Renegade Row expert · Kettlebell

Superset the Bent Over One-Arm Long Bar Row with

Opposing chest work — alternate sets without extra rest.

Barbell Bench Press - Medium Grip chest Barbell Incline Bench Press - Medium Grip chest Decline Barbell Bench Press chest Front Raise And Pullover chest

Common questions

What muscles does the Bent Over One-Arm Long Bar Row work?

The Bent Over One-Arm Long Bar Row primarily works the mid back, with the biceps, lats, lower back, and traps as secondary movers. Seated One-arm Cable Pulley Rows, Alternating Renegade Row, and Bent Over Barbell Row train the same muscle, across 8 equipment types.

What equipment do you need for the Bent Over One-Arm Long Bar Row?

A Barbell. Without a barbell, Inverted Row, Bent Over Two-Dumbbell Row, and Bent Over Two-Dumbbell Row With Palms In train the same muscle, and 4 of the catalogue's options for this muscle need no equipment.

Is the Bent Over One-Arm Long Bar Row suitable for beginners?

Yes, the Bent Over One-Arm Long Bar Row is rated beginner. One Arm Chin-Up, Mixed Grip Chin, and Alternating Renegade Row are the progressions from here.

Where should the Bent Over One-Arm Long Bar Row go in a workout?

Early — the Bent Over One-Arm Long Bar Row is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset Barbell Bench Press - Medium Grip and Barbell Incline Bench Press - Medium Grip later.

Similar exercises

Seated One-arm Cable Pulley Rows Cable Machine Alternating Renegade Row Kettlebell Bent Over Barbell Row Barbell Bent Over Two-Arm Long Bar Row Barbell Bent Over Two-Dumbbell Row Dumbbell Bent Over Two-Dumbbell Row With Palms In Dumbbell