Bent Over One-Arm Long Bar Row
How to do the 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.
How to program the Bent Over One-Arm Long Bar Row
Sets and reps
As a compound movement, the Bent Over One-Arm Long Bar Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Bent Over One-Arm Long Bar Row is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Bent Over One-Arm Long Bar Row work?
The Bent Over One-Arm Long Bar Row primarily targets the Middle Back. It also recruits the Biceps, Lats, Lower Back, Traps as supporting muscles.
What equipment do I need for the Bent Over One-Arm Long Bar Row?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Bent Over One-Arm Long Bar Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
