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One-Arm Long Bar Row

One-Arm Long Bar Row is a beginner compound barbell exercise that mainly works your upper back, with help from your biceps and lats.

💪 Upper back🏋️ Barbell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
One-Arm Long Bar Row: starting position
Starting position
One-Arm Long Bar Row: end position
End position

How to do the one-arm long bar row

  1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  2. 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.
  3. Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
  4. Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
  5. After a brief pause, return to the starting position.

Muscles worked

Primary: Upper backSecondary: BicepsSecondary: Lats

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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One-Arm Long Bar Row alternatives

Exercises that train the same main muscle, including options with other equipment.

Dumbbell RowDumbbell · BeginnerInverted RowBodyweight · BeginnerBent Over RowBarbell · BeginnerSeated Cable RowCable · BeginnerLeverage High RowMachine · BeginnerSled RowOther · Beginner

FAQ

What muscles does the one-arm long bar row work?

It mainly works your upper back; your biceps and lats assist.

How many sets and reps of one-arm long bar row should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the one-arm long bar row good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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