One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
Starting position
End position
How to Do One-Arm Long Bar Row
- Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
- 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.
- Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
- Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
- After a brief pause, return to the starting position.
Muscles Worked
Alternatives to One-Arm Long Bar Row
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Kneeling Single-Arm High Pulley Row
A beginner compound strength exercise that works the upper back, using a cable machine.
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2
One Arm Lat Pulldown
A beginner compound strength exercise that works the upper back, using a cable machine.
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3
One-Arm Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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4
Bent Over One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
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5
T-Bar Row with Handle
A beginner compound strength exercise that works the upper back, using a barbell.
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6
Lying T-Bar Row
An intermediate compound strength exercise that works the upper back, using a machine.
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7
One Arm Chin-Up
An advanced compound strength exercise that works the upper back.
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8
One-Arm Kettlebell Row
An intermediate compound strength exercise that works the upper back, using a kettlebell.
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9
Seated One-arm Cable Pulley Rows
An intermediate compound strength exercise that works the upper back, using a cable machine.
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10
Two-Arm Kettlebell Row
An intermediate compound strength exercise that works the upper back, using a kettlebell.
Frequently Asked Questions
What muscles do one-arm long bar row work?
One-Arm Long Bar Row primarily works the upper back. The biceps assist as secondary muscles.
What equipment do I need for one-arm long bar row?
One-Arm Long Bar Row uses barbell.
One-Arm Long Bar Row: is it suitable for beginners?
Yes. One-Arm Long Bar Row is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of one-arm long bar row?
Kneeling Single-Arm High Pulley Row, One Arm Lat Pulldown, One-Arm Dumbbell Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my one-arm long bar row reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; one-arm long bar row can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your One-Arm Long Bar Row with AI
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