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Bent Over One-Arm Long Bar Row

A beginner strength exercise for the upper back, done with a barbell.

Bent Over One-Arm Long Bar Row: starting positionBent Over One-Arm Long Bar Row: finishing position
Main muscles
Upper back
Also works
Biceps, Lats and Lower back
Equipment
Barbell
Level
Beginner
Type
Compound
Movement
Pull

How to do the Bent Over One-Arm Long Bar Row

  1. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
  2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
  3. Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
  4. Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
  5. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
  6. Repeat for the recommended amount of repetitions and switch arms.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Bent Over One-Arm Long Bar Row

Questions

What muscles does the Bent Over One-Arm Long Bar Row work?

Mainly the upper back, with the biceps, lats and lower back helping.

Is the Bent Over One-Arm Long Bar Row good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Bent Over One-Arm Long Bar Row?

Good alternatives that train the upper back: Bent Over Barbell Row, One-Arm Long Bar Row, Straight Bar Bench Mid Rows or T-Bar Row with Handle.

How many sets and reps of the Bent Over One-Arm Long Bar Row should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).