APEX ZONE

Exercises · Strength

Bent Over One-Arm Long Bar Row

Barbell Middle Back

The Bent Over One-Arm Long Bar Row is a strength movement that targets your middle back. Here's how to do it with clean form.

How to do the Bent Over One-Arm Long Bar Row

  1. Anchor one end of the barbell, stand beside the free end, and hinge at the hips with a flat back.
  2. Grip the sleeve with one hand and row it toward your hip, driving your elbow straight back.
  3. Keep your torso square — don't rotate to generate momentum.
  4. Lower the bar to full arm extension each rep to get the complete range of motion.

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