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Bent Over One-Arm Long Bar Row

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Middle Back, with support from Biceps, Lats, Lower Back, Traps. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Lats, Lower Back, Traps

How to perform Bent Over One-Arm Long Bar Row

  1. Step 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. Step 2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
  3. Step 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. Step 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. Step 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. Step 6. Repeat for the recommended amount of repetitions and switch arms.

Frequently asked questions

What are the primary muscles targeted by the one-arm long bar row?

This exercise primarily targets the latissimus dorsi, rhomboids, and middle trapezius. The unilateral nature also engages the core to resist trunk rotation during the pull.

How should I position my body for optimal leverage and safety?

Stand perpendicular to the barbell with a staggered stance and hinge at the hips until your torso is near parallel to the floor. Maintain a neutral spine and keep your shoulders square to avoid excessive twisting.

What is a common technical error to avoid during the movement?

Avoid using momentum or jerking the weight upward, which shifts tension away from the back muscles. Ensure the elbow drives toward the hip rather than flaring out to the side.

How can a beginner modify this exercise if balance is an issue?

Beginners can place their non-working hand on a bench or their own knee for added stability. This support allows the lifter to focus on back contraction without being limited by core fatigue.

What is the recommended set and rep range for muscle growth?

Perform 3 to 4 sets of 8 to 12 repetitions per arm to maximize hypertrophy. Use a weight that allows for a full range of motion and a brief pause at the top of each contraction.

Sample sets & reps for Bent Over One-Arm Long Bar Row

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Alternating Kettlebell Row — kettlebell
  • Alternating Renegade Row — kettlebell
  • Bent Over Two-Dumbbell Row — dumbbell
  • Bent Over Two-Dumbbell Row With Palms In — dumbbell
  • Bodyweight Mid Row — other

See all Middle Back exercises →

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