Bent Over One-Arm Long Bar Row

A beginner strength exercise for the back and biceps, done with a barbell.

Movement guide

Bent Over One-Arm Long Bar Row

Demand · source-assignedEasy (unreviewed)

Equipment requiredA barbell

Muscle focusBack · Biceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Bent Over One-Arm Long Bar Row demonstrated on the 3D figure

3D demoBent Over One-Arm Long Bar RowBeginner · A barbell

Beginner grade (source-assigned).

Harder option

Alternating bent-over kettlebell row demonstrated on the 3D figure

3D demoAlternating bent-over kettlebell rowIntermediate · A kettlebell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps.

Equipment

A barbell

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Bent-over barbell row demonstrated on the 3D figure

3D demoBent-over barbell rowAdvanced · A barbell

Bent-over dumbbell row, palms in demonstrated on the 3D figure

3D demoBent-over dumbbell row, palms inIntermediate · A dumbbell

Bent-over two-dumbbell row demonstrated on the 3D figure

3D demoBent-over two-dumbbell rowIntermediate · A dumbbell

Bent-over two-kettlebell row demonstrated on the 3D figure

3D demoBent-over two-kettlebell rowIntermediate · A kettlebell

Smith machine bent-over row demonstrated on the 3D figure

3D demoSmith machine bent-over rowIntermediate · Strength machine

Underhand bent-over barbell row demonstrated on the 3D figure

3D demoUnderhand bent-over barbell rowAdvanced · A barbell

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Questions people ask

What muscles does the Bent Over One-Arm Long Bar Row work?

Mainly the back, with help from the biceps.

What equipment do I need for the Bent Over One-Arm Long Bar Row?

A barbell.

Is the Bent Over One-Arm Long Bar Row good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Alternating bent-over kettlebell row.

How do I make the Bent Over One-Arm Long Bar Row harder?

Progress to the Alternating bent-over kettlebell row, or add load, range or slower lowering once your form is solid.