One-Arm Long Bar Row

The single-arm landmine bent-over row is a barbell exercise focused on the muscles of the middle back, such as the lats (latissimus dorsi) and rhomboids. It also targets the biceps and grip. It utilizes a landmine device which anchors one end of the barbell near the ground, but could also be approximated by placing the barbell in the corner of a room.

Benefits

  1. An angled bar path is particularly effective at targeting the lat muscles
  2. Allows heavier loading than a dumbbell row
  3. Challenges the core and grip
  4. Can hold the narrow part of the bar, or the collar for more grip challenge
  5. If grip is a limitation, lifting straps allow heavier loading
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One-Arm Long Bar Row Images

One-Arm Long Bar Row image
One-Arm Long Bar Row image

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