Bent Over One-Arm Long Bar Row
The Bent Over One-Arm Long Bar Row is a beginner compound movement that activates 5 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The middle back handles the primary load during this movement. The biceps and lats and lower back and traps assist as stabilizers throughout the range of motion.
How to Bent Over One-Arm Long Bar Row
- 1
Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
- 2
Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- 3
Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
- 4
Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
- 5
Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
- 6
Repeat for the recommended amount of repetitions and switch arms.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Alternating Kettlebell Row
Alternating Renegade Row
Bent Over Barbell Row
Bent Over Two-Arm Long Bar Row
Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row With Palms In
Frequently Asked Questions
What muscles does the Bent Over One-Arm Long Bar Row work?
The Bent Over One-Arm Long Bar Row primarily works the Middle Back. Secondary muscles include the Biceps, Lats, Lower Back, Traps, which assist during the movement.
Is the Bent Over One-Arm Long Bar Row good for beginners?
Yes, the Bent Over One-Arm Long Bar Row is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Bent Over One-Arm Long Bar Row?
You need barbell to perform the Bent Over One-Arm Long Bar Row. Most commercial gyms will have this available.
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