Exercise guide
Bent Over Two-Arm Long Bar Row
The Bent Over Two-Arm Long Bar Row uses the loaded end of an anchored barbell as resistance. Both hands hold the bar or a row attachment while the elbows pull toward the torso. The middle back and lats provide most of the pulling force, with the biceps assisting.
Training context
Setup cues for the Two-Arm Long Bar Row
Secure the unloaded end in a landmine attachment or another reliable anchor. A close-grip row handle placed beneath the bar can provide a more comfortable grip than holding the bar sleeve directly.
Plate diameter affects the available range. Smaller plates can allow the hands and bar to move closer to the torso before contact occurs.
Technique overview
Pull without lifting the torso
Hinge forward with the knees slightly bent and hold the loaded end with both hands. Pull toward the lower chest or upper abdomen while keeping the elbows close. Pause briefly, then lower without allowing the plates to strike the floor. Avoid standing upright to finish the row or letting the anchored end shift.
Treat this as an overview and use a range, pace, and setup you can control.