One Arm Long Bar Row

An exercise targeting the lats and middle back, performed with a barbell.

Instructions

• Position a barbell in a corner or landmine attachment.
• Load weight on one end of the bar and stand at the other end.
• Bend at the hips slightly, maintain a flat back, and grab the bar close to the weighted end with one hand.
• Row the bar towards your hip by retracting the shoulder blade and flexing the elbow.
• Slowly lower the bar back to the starting position.

Common Mistakes to Avoid

• Using too much weight causing a rounded back.
• Not maintaining core engagement leading to loss of balance.
• Using momentum instead of muscle strength.

Additional Information