One-Arm Long Bar Row
Anchor one end of the bar in a landmine or corner and load the other end. With knees bent, hips back and chest up, row the weight to your side.
- Difficulty
- Beginner
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 4
Form sequence
01 · setup
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
02 · grip
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.
03 · starting 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.
04 · row · Key step
Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
05 · lower
After a brief pause, return to the starting position.
