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.


  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

One-Arm Long Bar Row Images


One-Arm Long Bar Row Instructions

One-Arm Long Bar Row muscle diagram
  1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
  2. Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
  3. Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
  4. Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
  5. After a brief pause, return to the starting position.