One-Arm Long Bar Row

Back · Barbell · one side at a time

How to do it

Bar in a landmine, standing perpendicular to it, gripping the end with the far hand. Torso bent over with the other hand braced on your knee or thigh. Pull diagonally back and up, letting the shoulder blade move. That diagonal angle hammers the lat in the stretched position. You feel one whole side of your back. Moderate weight: it is more awkward than it looks.

Also works: Biceps, Shoulders

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