One-Arm Long Bar Row

A unilateral rowing exercise using a barbell anchored at one end, providing horizontal pulling strength and addressing asymmetries while reducing spinal load.

Instructions

1. Position a barbell into a landmine device or secure it in a corner to prevent rolling. Load an appropriate weight onto one end.
2. Stand next to the bar and take a grip with one hand close to the collar.
3. Rise to a standing position using your hips and legs.
4. Assume a bent-knee stance with your hips back and your chest up. Extend your arm fully. This is your starting position.
5. Pull the weight to your side by retracting your shoulder blade and flexing your elbow.
6. Do not jerk the weight or use momentum; keep the movement controlled and deliberate.
7. After a brief pause, return to the starting position with control.
8. Complete all repetitions on one side before switching arms.

Tips

• Keep your back straight to protect your spine
• Initiate the movement with your back muscles, not your arms
• Pull the weight in a slight arc toward your side
• Retract your shoulder blade fully at the top
• Maintain a stable lower body position throughout
• Avoid rotating your torso excessively
• Use a full range of motion