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Bent Over One-Arm Long Bar Row 6s · no sound

Bent Over One-Arm Long Bar Row

A hinged one-arm row of a barbell anchored at the far end, pulling the loaded sleeve toward the hip.

Primary muscle
Lats
Equipment
Barbell
Difficulty
Intermediate
Movement
Pull
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How to do it

  1. Wedge one end of a barbell into a corner or landmine sleeve and load the free end.
  2. Stand over the bar with one foot on each side, knees soft, and hinge at the hips.
  3. Grip the bar close to the plates with one hand and brace the other hand on the thigh.
  4. Row the bar up by driving the elbow back and squeezing the shoulder blade.
  5. Pause at the top, then lower until the arm is long without rounding the back.
  6. Finish the set, then switch hands and match the same range.

Common mistakes

  • Rounding the low back as the arm reaches long.
  • Yanking the sleeve with a hip swing instead of rowing with the back.
  • Looking down so far that the spine flexes.
  • Turning the lift into a biceps curl by leaving the shoulder blade stuck.

Muscles worked

Primary
Lats
Secondary
BicepsLower BackTraps

Same movement, other equipment

Chin Ups Intermediate Chin Ups Lats Bodyweight Dumbbell Pullover Intermediate Dumbbell Pullover Lats Dumbbell Kettlebell Gorilla Row Intermediate Kettlebell Gorilla Row Lats Kettlebell Kettlebell Renegade Rows Intermediate Kettlebell Renegade Rows Lats Kettlebell

Similar exercises

Barbell Bent Over Row Intermediate Barbell Bent Over Row Lats Barbell Barbell Bent Over Row - Overhand Intermediate Barbell Bent Over Row - Overhand Lats Barbell Barbell Landmine Row Beginner Barbell Landmine Row Lats Barbell Barbell Pullover Intermediate Barbell Pullover Lats Barbell Landmine T Bar Rows Beginner Landmine T Bar Rows Lats Barbell

Good to know

What muscles does the Bent Over One-Arm Long Bar Row work?
Mainly the lats. It also works the biceps, lower back and traps.
What equipment do you need for the Bent Over One-Arm Long Bar Row?
It uses a barbell. Without it, the Chin Ups and the Dumbbell Pullover train the same muscles the same way.
Is the Bent Over One-Arm Long Bar Row good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Backpack Row.

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