Bent Over One-Arm Long Bar Row
What you'll gain
Rows one side at a time so left-to-right gaps show up immediately.
The fixed arc is easier to steer than a free barbell row for some lifters.
Uses a standard barbell plus a corner, so it does not need a T-bar station.
Step-by-Step Instructions
- 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.
About This Exercise
The bent-over one-arm long bar row is a landmine row: one end of a barbell is fixed, the other is loaded, and you straddle the bar, hinge, and row the sleeve with one hand. The upper back is the target; the lats, biceps, traps, and spinal erectors assist. The free hand braces on the thigh. Because the bar travels in an arc, the elbow path is more vertical than a dumbbell row. The approved clip is hinged over the loaded end, one hand just inside the plate, far end on the floor, latissimus red. For a catalog this is the single-arm landmine row, distinct from a Meadows row taken side-on to the sleeve. It fits barbell filters, unilateral back blocks, and gyms that have a bar and a corner.
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A hinged one-arm row of a barbell anchored at the far end, pulling the loaded sleeve toward the hip.
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Specifications
Built for
- Unilateral back blocks in barbell programs.
- Landmine collections that already include a press.
- Coaching content on a hinged single-arm row.
- Gyms that have a bar and a corner but no chest-supported row.
Muscles Worked
Details
License Includes
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