Back / Beginner / Compound (multi-joint)

One-Arm Long Bar Row

A barbell exercise for the upper back, with the biceps, lats and forearms assisting.

At a glance

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.

✗ Standing more upright and heaving the weight.
Why it hurts: The lower back swings the load and the back muscles do less.
✓ Instead: Hold a fixed hinge angle with a braced core, or use the chest-supported version.