One-Arm Long Bar Row

How to do the One-Arm Long Bar Row

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.

Muscles worked

Role	Muscles
Primary	middle back
Secondary	biceps, lats
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 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 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 One-Arm Long Bar Row work?

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

What equipment do you need for the 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 One-Arm Long Bar Row suitable for beginners?

Yes, the 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 One-Arm Long Bar Row go in a workout?

Early — the One-Arm Long Bar Row is compound, working 3 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

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