One-Arm Long Bar Row
The 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 One-Arm Long Bar Row
- Anchor one end of the barbell in a corner or sleeve, straddle or stand beside the loaded end.
- Hinge to roughly 45 degrees with a flat back and grip the bar near the sleeve.
- Pull the bar to your hip, driving your elbow back and squeezing your shoulder blade.
- Lower the bar with control and avoid letting your shoulder round forward.
Train it in Apex Zone
Apex Zone programs this movement for you, prescribes the weight from your numbers, and an AI coach adjusts it to your recovery. Now in private beta.