Breathing
Exhale as you draw the resistance toward you and inhale as the arms return under control. Avoid using a breath hold to create momentum.
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The One-Arm Long Bar Row primarily works the middle back, with the biceps and lats supporting the movement. It is a strength movement performed with barbell.
1 / 2How to
Movement instructions
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.
Technique guidance
Exhale as you draw the resistance toward you and inhale as the arms return under control. Avoid using a breath hold to create momentum.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same barbell setup, range of motion and recording method when comparing One-Arm Long Bar Row sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Middle Back is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the middle back using something else.
Related
Related movements
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