Single-Arm Long Bar Row
Trains the Rhomboids and Middle Trapezius.
- Equipment
- A barbell
- Mechanic
- Compound
- Force
- Pull
- Level
- Beginner
How to do it
- Wedge one end of a barbell into a corner or a landmine attachment and load the other end.
- Stand over the bar, facing the loaded end, feet either side or in a split stance.
- Hinge forward from the hips with a flat back and take the bar just behind the plates with one hand.
- Let the arm hang straight, then pull the bar to your ribs by driving the elbow back.
- Keep the shoulders level rather than letting the loaded side dip or rotate.
- Lower under control to a straight arm, then finish the side before swapping.
Common mistakes
- Rotating the torso open as you pull. Turning adds range that comes from the spine, and it means each side trains a slightly different movement.
- Wedging the bar against something that can move. A bar that slides out of a corner mid-set takes the load somewhere nobody planned for; a corner that cannot slip, or a proper landmine sleeve, is part of the setup.
- Standing too far from the loaded end. The closer you stand, the more the bar's arc suits the row; standing back turns it into a long reach the lower back holds.
- Loading it by plate count. A bar pivoting at one end carries only part of its load at your hand, so the number on the end is not the number you are rowing.