Back
The main muscle group listed for this exercise.
Exercise guide
Bent Over One-Arm Long Bar Row
Bent Over One-Arm Long Bar Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Back
Bent Over One-Arm Long Bar Row also involves arms.
Strength
Movement pattern: pull. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Bent Over One-Arm Long Bar Row
- 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.
- Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- 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.
- 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.
- 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).
- Repeat for the recommended amount of repetitions and switch arms.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
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View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Bent Over One-Arm Long Bar Row.
What muscles does Bent Over One-Arm Long Bar Row work?
Bent Over One-Arm Long Bar Row primarily trains the back and also involves the arms.
Is Bent Over One-Arm Long Bar Row beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Bent Over One-Arm Long Bar Row?
This variation uses a barbell.
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