Bent Over One-Arm Long Bar Row
Bent Over One-Arm Long Bar Row is a strength – unilateral landmine row exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids and middle trapezius
- Secondary muscles
- Biceps brachii, Latissimus dorsi, Erector spinae, Trapezius
- Exercise type
- Strength – unilateral landmine row
Exercise technique
- Anchor end
Secure the empty bar end in a safe landmine attachment.
- Load
Fit small-diameter plates on the other end.
- Hinge
Bend your knees slightly and bring your torso near parallel to the floor.
- Support
Rest your free hand on your knee and grasp the bar behind the plates with the other hand.
- Pull
Keep your elbow tucked and bring the loaded end toward your lower chest.
- Pause
Retract your shoulder blade without turning your torso.
- Lower
Lower under control without touching the plates down, then switch sides.
Key technique points
- Check the anchored bar end.
- Use small plates to allow pulling clearance.
- Place your support hand securely.
- Keep your elbow close.
- Maintain hip height.
- Follow the bar’s natural arc.
Common mistakes
Sliding the anchored end
Do not load a bar merely resting loosely in a corner.
Rotating the chest
Do not finish the one-arm pull with whole-torso rotation.
Large plates
Do not let plate diameter cut the path short through early chest contact.
Elbow flaring
Do not swing the load sideways and change shoulder alignment.
Bouncing off the floor
Do not hit the plates against the floor at the bottom.
Rising through the lower back
Do not accelerate the pull with hip extension.
Frequently asked questions
Bent Over One-Arm Long Bar Row: why is “Sliding the anchored end” a mistake?
Do not load a bar merely resting loosely in a corner.
Bent Over One-Arm Long Bar Row: why is “Rotating the chest” a mistake?
Do not finish the one-arm pull with whole-torso rotation.
Bent Over One-Arm Long Bar Row: why is “Large plates” a mistake?
Do not let plate diameter cut the path short through early chest contact.
Bent Over One-Arm Long Bar Row: why is “Elbow flaring” a mistake?
Do not swing the load sideways and change shoulder alignment.
Bent Over One-Arm Long Bar Row: why is “Bouncing off the floor” a mistake?
Do not hit the plates against the floor at the bottom.
Bent Over One-Arm Long Bar Row: why is “Rising through the lower back” a mistake?
Do not accelerate the pull with hip extension.
What should I focus on when doing Bent Over One-Arm Long Bar Row?
Check the anchored bar end. Use small plates to allow pulling clearance. Place your support hand securely. Keep your elbow close. Maintain hip height. Follow the bar’s natural arc.
Related exercises
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Alternating Kettlebell Row
- Alternating Renegade Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.