One Arm Long Bar Row

What is One-Arm Long Bar Row? The one-arm long bar row is a strength training exercise that primarily targets the muscles in the back, particularly the latissimus dorsi, rhomboids, and trapezius. This exercise helps improve back strength, stability, and posture.

Tutorial

1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a long barbell with one hand using an overhand grip.
2. Hinge at the hips to bend forward, keeping your back straight and core engaged.
3. Pull the barbell towards your hip, keeping your elbow close to your body and squeezing your shoulder blade.
4. Slowly lower the barbell back to the starting position with control.
5. Repeat for the desired number of repetitions and then switch arms.

Common Mistakes

• Using momentum to lift the weight instead of controlled movements.

• Rounding the back or arching excessively during the movement. - Not fully extending the arm at the bottom of the movement.

• Gripping the bar too tightly, which can lead to forearm fatigue.

Tips for Better Results

• Focus on engaging the back muscles throughout the movement.

• Keep your core tight to support your lower back. - Control the weight on the way down to maximize muscle engagement.

• Ensure proper form before increasing the weight to avoid injury.

Muscles Worked The one-arm long bar row primarily targets the following muscles:

• Latissimus dorsi - Rhomboids - Trapezius - Posterior deltoids - Biceps