One-Arm Long Bar Row

How to do the 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.

Secondary muscles worked