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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. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Lats

How to perform One-Arm Long Bar Row

  1. Step 1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  2. Step 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. Step 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. Step 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. Step 5. After a brief pause, return to the starting position.

Frequently asked questions

Which specific muscles does the one-arm long bar row target?

This exercise primarily targets the latissimus dorsi, rhomboids, and trapezius. The unilateral nature also engages the core to prevent torso rotation during the lift.

What is the most effective foot positioning for stability?

Stand perpendicular to the barbell with a staggered stance or feet shoulder-width apart. Keep your knees slightly bent and hinge at the hips to maintain a flat, neutral spine.

What common mistake should I avoid during the pull?

Avoid using momentum or rotating your torso to lift the weight. Ensure the movement comes from the elbow and shoulder blade while keeping the hips and chest square to the floor.

How can a beginner modify this exercise for better control?

Beginners should use an empty barbell or a light kettlebell to master the hip hinge and rowing mechanics. Focus on the mind-muscle connection before adding plates to the end of the bar.

How should I program this movement for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions per arm. This rep range provides sufficient volume for back development while allowing for manageable fatigue across both sides.

Sample sets & reps for 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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