One-Arm Long Bar Row Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
One-arm long bar row focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
- Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
- Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
- Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
- After a brief pause, return to the starting position.
Exercise FAQ
What’s the safest way to progress over time?
Add a small amount of reps first, then load. If technique slips, step back and rebuild with cleaner reps.
How can I make this exercise harder without adding a lot of weight?
Slow down the lowering phase, add a brief pause in the hardest position, or increase total reps while keeping form crisp. Think of it as rowing done with repeatable, clean reps.
What should I focus on to keep good form?
Move with control and keep your torso stable. Use a range of motion you can own, and stop the set if you need momentum to finish reps. Think of it as rowing done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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