How to do: One-Arm Long Bar Row

Middle Backbeginnerbarbell

One-Arm Long Bar Row — starting position — Start position

One-Arm Long Bar Row — finishing position — Finish position

Step-by-step instructions

1Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
2Stand 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.
3Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
4Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
5After a brief pause, return to the starting position.

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More Middle Back exercises

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

Photos & base instructions from the open-source Free Exercise DB (public domain).