Exercise guide
Bent Over One-Arm Long Bar Row
The Bent Over One-Arm Long Bar Row uses one loaded end of an anchored barbell. One hand pulls the bar toward the torso while the other supports the body on the thigh or another stable surface. The middle back and lats perform the main pull, with the biceps, traps, and lower back assisting.
Training context
Muscles worked by the One-Arm Long Bar Row
The middle back and lats draw the working elbow toward the torso. The biceps assist at the elbow, while the traps help control the shoulder blade. The lower back and legs maintain the bent-over position.
Small plates can provide more range before the weight touches the torso or floor. The unloaded end of the bar must be anchored securely before resistance is added.
Technique overview
Keep the anchored end from moving
Secure the empty end of the bar and take a supported bent-over position. Grip the loaded end behind the plates and row it toward your lower ribs. Keep the torso facing the floor and lower the bar slowly without setting it down between repetitions. Reset immediately if the anchored end begins to slide.
Treat this as an overview and use a range, pace, and setup you can control.