One-Arm Long Bar Row
How to do the One-Arm Long Bar Row
- 1
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
- 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
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
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
After a brief pause, return to the starting position.
How to program the One-Arm Long Bar Row
Sets and reps
As a compound movement, the 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 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 One-Arm Long Bar Row work?
The One-Arm Long Bar Row primarily targets the Middle Back. It also recruits the Biceps, Lats as supporting muscles.
What equipment do I need for the One-Arm Long Bar Row?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the 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.
