Exercise
One-Arm Long Bar Row
Also known as: one arm long bar row, single arm landmine row, one arm meadows row, landmine 1 arm row
One-Arm Long Bar Row is a compound exercise for the middle back. Main target: middle back. Also works: biceps short head and rhomboids. Equipment: barbell.
Muscles worked
How to do it
- 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.
Similar exercises
T-Bar Row with Handle
Barbell
Middle back
Bent Over One-Arm Long Bar Row
Barbell
Middle back
Bent Over Two-Arm Long Bar Row
Barbell
Middle back
Lying Cambered Barbell Row
Barbell
Middle back
Reverse Grip Bent-Over Rows
Barbell
Middle back
Straight Bar Bench Mid Rows
Barbell
Middle back
Alternatives with other equipment
One-Arm Dumbbell Row
Dumbbell
Middle back
Seated Cable Rows
Cable
Middle back
Inverted Row
Bodyweight
Middle back
One-Arm Kettlebell Row
Kettlebell
Middle back
Inverted Row with Straps
Other
Middle back
Leverage High Row
Machine
Middle back
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