Bent Over One-Arm Long Bar Row
The Bent Over One-Arm Long Bar Row is a compound strength exercise performed with a barbell. It primarily targets the lats, with the biceps, lower back, and traps working as secondary muscles. Suitable for beginners.
Primary Muscles
Secondary Muscles
Level
beginnerMechanic
compoundEquipment
barbellCategory
strengthInstructions
- Position one end of a barbell in a corner or landmine attachment. Stand to the side of the bar.
- Bend at the hips, keeping your back flat, and grab the end of the bar with one hand.
- Pull the bar up toward your hip, keeping your elbow close to your body.
- Squeeze your lat at the top of the movement, then lower the bar with control.
- Complete all reps on one side before switching to the other.