Exercise guide
One-Arm Long Bar Row
The One-Arm Long Bar Row uses the end of a landmine-mounted barbell as a unilateral rowing implement. The middle back and lats pull the load while the biceps assist and the lower body supports the hinged position.
Training context
Using the One-Arm Long Bar Row
The angled bar path differs from a dumbbell row and often brings the hand toward the hip or lower ribs. The setup must prevent the opposite end of the bar from sliding or lifting.
A purpose-built landmine attachment is preferable to placing the bar in an unprotected corner. Use a sleeve or corner protector when a landmine is unavailable.
Technique overview
Keep the torso steady as the bar end rises
Stand beside the secured bar and hinge with the knees slightly bent. Grip near the sleeve, then pull the loaded end toward the side of the torso without rotating or jerking. Pause briefly and lower until the arm extends while the hinge remains stable.
Treat this as an overview and use a range, pace, and setup you can control.