Back
The main area this variation is designed to train.
Exercise guide
Bent Over One-Arm Long Bar Row
Learn how to do the Bent Over One-Arm Long Bar Row exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Back
Secondary support can come from Arms.
Strength
Movement pattern: pull. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Bent Over One-Arm Long Bar Row
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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).
- Repeat for the recommended amount of repetitions and switch arms.
Benefits
- Builds strength and control through the back region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Shrug Behind The Back
Barbell Shrug Behind The Back is a beginner strength that mainly trains your back using barbell.
View exerciseBent Over Barbell Row
Bent Over Barbell Row is a beginner strength that mainly trains your back using barbell.
View exerciseClean Shrug
Clean Shrug is a beginner olympic weightlifting that mainly trains your back using barbell.
View exerciseLying Cambered Barbell Row
Lying Cambered Barbell Row is a beginner strength that mainly trains your back using barbell.
View exerciseFAQ
Common questions about Bent Over One-Arm Long Bar Row.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Bent Over One-Arm Long Bar Row work?
Bent Over One-Arm Long Bar Row mainly works the back. It can also involve arms depending on your setup and range of motion.
Is Bent Over One-Arm Long Bar Row beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Bent Over One-Arm Long Bar Row?
You will usually need Barbell for this variation.
How should I progress Bent Over One-Arm Long Bar Row?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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