One-Arm Long Bar Row
The One-Arm Long Bar Row is a beginner barbell exercise that works the Back. Follow the steps below.
Target musclesBack
EquipmentBarbell
LevelBeginner
How to do the One-Arm Long Bar Row
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.