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.

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, Shoulders

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