One-Arm Long Bar Row
Start
Finish
Muscles worked
How to do it
- 01
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
- 02
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.
- 03
Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
- 04
Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
- 05
After a brief pause, return to the starting position.
If you don't have a barbell
Same movement pattern, same primary muscles — swap by what you have.
With barbell
With bodyweight
With dumbbell
With cable
With kettlebell
