One-Arm Long Bar Row

How to perform

1. 01Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
2. 02Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
3. 03Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
4. 04Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
5. 05After a brief pause, return to the starting position.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.