One-Arm Long Bar Row
How to do the One-Arm Long Bar Row with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Lats
Barbell
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.
Log it, see it on your body.
Every One-Arm Long Bar Row set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the One-Arm Long Bar Row fits
The One-Arm Long Bar Row shows up in training built around a specific goal. See how it fits:
More mid back exercises
One-Arm Long Bar Row: common questions
What muscles does the One-Arm Long Bar Row work?
The One-Arm Long Bar Row primarily works the Mid Back. It also recruits the Biceps and Lats as supporting muscles.
Is the One-Arm Long Bar Row suitable for beginners?
Yes. The One-Arm Long Bar Row is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the One-Arm Long Bar Row?
To do the One-Arm Long Bar Row you'll need a barbell.
Is the One-Arm Long Bar Row a compound or isolation exercise?
The One-Arm Long Bar Row is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the One-Arm Long Bar Row with correct form?
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end. Follow the full step-by-step above for the complete movement.
Log your One-Arm Long Bar Row sets, free.
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