One-Arm Long Bar Row

The One-Arm Long Bar Row is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthbeginnerbarbellpullcompound
One-Arm Long Bar Row - starting position

Starting position

One-Arm Long Bar Row - ending position

Ending position

Muscles Worked

Primary Middle Back
Secondary Biceps Lats

The middle back handles the primary load during this movement. The biceps and lats assist as stabilizers throughout the range of motion.

How to One-Arm Long Bar Row

  1. 1

    Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.

  2. 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. 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. 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. 5

    After a brief pause, return to the starting position.

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 - starting position

Alternating Kettlebell Row

intermediate middle back
Alternating Renegade Row - starting position

Alternating Renegade Row

expert middle back
Bent Over Barbell Row - starting position

Bent Over Barbell Row

beginner middle back
Bent Over One-Arm Long Bar Row - starting position

Bent Over One-Arm Long Bar Row

beginner middle back
Bent Over Two-Arm Long Bar Row - starting position

Bent Over Two-Arm Long Bar Row

intermediate middle back
Bent Over Two-Dumbbell Row - starting position

Bent Over Two-Dumbbell Row

beginner middle back

Frequently Asked Questions

What muscles does the One-Arm Long Bar Row work?

The One-Arm Long Bar Row primarily works the Middle Back. Secondary muscles include the Biceps, Lats, which assist during the movement.

Is the One-Arm Long Bar Row good for beginners?

Yes, the One-Arm Long Bar Row is suitable for beginners. Start with light weight to master the 5-step form before adding load.

What equipment do I need for the One-Arm Long Bar Row?

You need barbell to perform the One-Arm Long Bar Row. Most commercial gyms will have this available.

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