Bent Over Barbell Row vs One-Arm Long Bar Row

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.

Then inhale and slowly lower the barbell back to the starting position.

Repeat for the recommended amount of repetitions.

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.