One-Arm Long Bar Row

One-Arm Long Bar Row is a strength - unilateral horizontal pull from beside the bar 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: 2026-10-31 · DynPerformance

Primary muscles: Rhomboids and middle trapezius
Secondary muscles: Biceps brachii, Latissimus dorsi
Exercise type: Strength - unilateral horizontal pull from beside the bar

Exercise technique

Anchor
Secure the far end of the bar in a safe landmine attachment.
Position
Stand beside the loaded end and grasp near the plate collar with one hand.
Lift into position
Use your knees and hips to lift the weight to the starting position.
Hinge
Push your hips back and keep your chest in a natural alignment.
Pull
Draw your shoulder blade back and bend your elbow to pull the load to your side.
Pause
Pause briefly at the top without jolting the bar.
Return
Slowly extend your arm while following the bar's arc.

Key technique points

Establish a balanced base beside the bar.
Keep the loaded end close to your body.
Do not rotate your torso to one side.
Check the plate collar.
Keep the elbow path comfortable.
Hinge at your hips to put the weight down after the last repetition.

Common mistakes

Straddling the bar

Do not confuse this side-on one-arm setup with a bilateral T-bar setup.

Rotating the torso

Do not swing your chest sideways to bring the load toward your ribs.

Jerking the bar

Do not start with a sudden elbow jerk.

Straightening the lower back

Do not finish the pull by extending your hips and changing your angle.

Excessive wrist bend

Do not force the joint into a strained angle while gripping the thick bar.

Dropping the plates

Do not bounce off the floor instead of controlling the reversal at the bottom.

Frequently asked questions