Bent Over One-Arm Long Bar Row

Back · Barbell

How to do it

Load one end of an Olympic bar and wedge the other into a corner or pin it with something heavy. Straddle the bar, hinge until your torso is nearly parallel to the floor and grip with one hand just behind the plates. Pull with the elbow towards your hip until the plate touches your lower chest, squeeze the shoulder blade and lower under control. One-armed, the range is longer and you can let the shoulder travel. The classic mistake is twisting the torso to pull higher: if the free shoulder rises, drop the weight.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps

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