One-Arm Long Bar Row
The one-arm long bar row anchors one end of a barbell in a corner or landmine attachment, then pulls the loaded end toward your hip with one hand while you hinge at the hips. The angled bar path lets you load real weight while keeping the pull close to your body, training your middle back with your biceps and lats assisting. It suits lifters who want a barbell-based single-arm row and have a corner or landmine attachment available.
Why it works
Anchoring the bar at one end means it swings through an arc rather than moving in a straight line, which naturally guides the handle toward your hip without you having to steer it. That arc keeps the resistance close to your body through most of the pull, similar to a cable row, while still letting you load real barbell weight. Because only one arm pulls, your obliques and lower back have to hold your hinged torso steady the whole set, resisting the pull's tendency to rotate you toward the loaded side.
Set up
- Anchor one end of a barbell securely in a corner or landmine attachment.
- Load the free end with plates, then stand facing the bar with feet hip-width apart.
- Hinge at your hips until your torso is close to parallel with the floor, keeping your back flat.
- Grip the bar just behind the plates with one hand, letting your arm hang straight down.
How to do it
- Pull the bar up and back toward your hip, leading with your elbow.
- Keep your elbow close to your body as the bar rises along its natural arc.
- Squeeze your shoulder blade toward your spine at the top of the pull.
- Pause briefly with the bar near your ribs.
- Lower the bar back down with control until your arm is fully extended.
- Complete all reps on one side, keeping your hips and shoulders square, before switching arms.
Form cues
- Hinge first, then pull.
- Follow the bar's natural arc.
- Hips and shoulders stay square.
- Lower all the way, every rep.
Breathing: Exhale as you pull the bar up, inhale as you lower it back down.
Common mistakes
Letting the torso rotate toward the working arm as you pull.
Fix: Brace your core before each rep and keep both hips pointed at the floor the entire set.
Standing up out of the hip hinge to help finish the pull.
Fix: Set your back angle once at the start and hold it; if you're standing up to row, drop the weight.
Fighting the bar's natural arc by pulling it straight up instead of toward your hip.
Fix: Let the anchored end guide the path; the bar wants to swing toward your hip on its own if your elbow leads correctly.
Using a short, half-range pull instead of extending the arm fully at the bottom.
Fix: Let the bar travel down until your arm and shoulder are stretched before the next pull.
How to program it
- As a loaded, single-arm hinge-and-pull movement, once a week as your main back-pulling exercise is a reasonable default.
- 3 or 4 sets of 8 to 10 reps per arm builds strength and back thickness without turning the set into a hip-hinge endurance test.
- Pair it with a vertical pull like a lat pulldown in the same session to train your back through two different angles.
- Check that both ends of the bar are securely anchored before adding heavier plates, since the whole movement depends on that anchor point staying put.
Safety notes
- Confirm the anchored end of the bar is stable and won't slide before loading real weight.
- Keep your back flat through the hinge; if it rounds under load, reduce the weight until you can hold the position.
Exercise profile
- Force
- Pull
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
What equipment do I need for a one-arm long bar row?
A barbell and a corner, landmine attachment, or something sturdy enough to anchor one end securely. The other end gets loaded with plates.
How many sets and reps of one-arm long bar rows should I do?
3 or 4 sets of 8 to 10 reps per arm is a solid starting range for building back strength.
One-arm long bar row versus one-arm dumbbell row: what's the difference?
Both train the same middle back muscles with a similar hinge and pull, but the anchored barbell lets you load more weight and guides the bar along a fixed arc, while a dumbbell row gives you a shorter, more direct path.
Can I do a long bar row without a landmine attachment?
Yes, wedging one end of the bar securely into a sturdy corner works, as long as it can't slide while you're pulling against it.
Why does the bar path feel different from a regular dumbbell row?
Because one end is fixed, the loaded end swings through a fan-shaped arc instead of moving in a straight line, which naturally curves the bar toward your hip as you pull rather than requiring you to steer it there yourself.