Back
The main muscle group listed for this exercise.
Exercise guide
One-Arm Long Bar Row
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
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 One-Arm Long Bar Row
- 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. Using your hips and legs, rise to a standing position.
- Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
- Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
- After a brief pause, return to the starting position.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Bent Over Barbell Row
Bent Over Barbell Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseBent 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.
View exerciseT-Bar Row with Handle
T-Bar Row with Handle is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
View exerciseUpright Barbell Row
Upright Barbell Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
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 One-Arm Long Bar Row.
What muscles does One-Arm Long Bar Row work?
One-Arm Long Bar Row primarily trains the back and also involves the arms.
Is One-Arm Long Bar Row beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for One-Arm Long Bar Row?
This variation uses a barbell.
Track this exercise for free in Logbook.
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