One-Arm Long Bar Row

How to do it

1. 01Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
2. 02Stand 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. 03Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
4. 04Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
5. 05After a brief pause, return to the starting position.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.