A beginner strength exercise done with a barbell that mainly works the middle back, with help from the biceps and lats. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end. Stand next to the bar, and take a grip with one hand close to the collar.
Updated
Primary
Middle Back
Secondary
Biceps, Lats
Equipment
Barbell
Level
beginner
One-Arm Long Bar Row demonstration
One-Arm Long Bar Row, starting positionOne-Arm Long Bar Row, finishing position
How to Perform
1Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
2Stand 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.
3Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
4Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
5After a brief pause, return to the starting position.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
