One-Arm Long Bar Row

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

One-Arm Long Bar Row: finishing position

Main muscles: Upper back
Also works: Biceps and Lats
Equipment: Barbell
Level: Beginner
Type: Compound
Movement: Pull

How to do the One-Arm Long Bar Row

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.

Sets and reps

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

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 One-Arm Long Bar Row

Questions

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

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

Is the 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 One-Arm Long Bar Row?

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

How many sets and reps of the 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).