Exercises/Strength

One-Arm Long Bar Row - starting position

Start

One-Arm Long Bar Row - ending position

End

Strength

One-Arm Long Bar Row

beginnerbarbell·compound·pull

Muscles Worked

Primary

iliocostalis thoracis interspinalis thoracis longissimus thoracis rhomboid major rhomboid minor serratus posterior superior Set of left levatores costarum breves Set of left levatores costarum longi Set of right levatores costarum breves Set of right levatores costarum longi spinalis thoracis Thoracic rotator

Secondary

biceps brachii brachialis serratus anterior

How to Perform

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.

Alternatives to One-Arm Long Bar Row

Same muscles, different equipment or difficulty

Compare

One-Arm Long Bar Row vs Alternating Kettlebell Row→One-Arm Long Bar Row vs Alternating Renegade Row→One-Arm Long Bar Row vs Bent Over Two-Dumbbell Row→

Related Exercises

8

Alternating Kettlebell Row position 1

Alternating Kettlebell Row position 2

Alternating Kettlebell Row

intermediate·kettlebells

Alternating Renegade Row position 1

Alternating Renegade Row position 2

Alternating Renegade Row

expert·kettlebells

Bent Over Barbell Row position 1

Bent Over Barbell Row position 2

Bent Over Barbell Row

beginner·barbell

Bent Over One-Arm Long Bar Row position 1

Bent Over One-Arm Long Bar Row position 2

Bent Over One-Arm Long Bar Row

beginner·barbell

Bent Over Two-Arm Long Bar Row position 1

Bent Over Two-Arm Long Bar Row position 2

Bent Over Two-Arm Long Bar Row

intermediate·barbell

Bent Over Two-Dumbbell Row position 1

Bent Over Two-Dumbbell Row position 2

Bent Over Two-Dumbbell Row

beginner·dumbbell

Bent Over Two-Dumbbell Row With Palms In position 1

Bent Over Two-Dumbbell Row With Palms In position 2

Bent Over Two-Dumbbell Row With Palms In

beginner·dumbbell

Bodyweight Mid Row position 1

Bodyweight Mid Row position 2

Bodyweight Mid Row

intermediate·other