How to Do Bent Over One-Arm Long Bar Row
Start and end of one clean rep of Bent Over One-Arm Long Bar Row.
Quick facts
| Primary muscle | Back |
|---|---|
| Secondary muscles | Biceps, Core |
| Equipment | Barbell |
| Category | Strength |
How to perform Bent Over One-Arm Long Bar Row
- Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
- Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
- Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
- Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
- Repeat for the recommended amount of repetitions and switch arms.
Muscles worked
- Back (primary): pulls the arms down and toward the torso and keeps the spine stable.
- Biceps (secondary): bends the elbow and turns the palm up during pulls and curls.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Start each rep by pulling the shoulder blades in first, then drive with the elbows — think of pulling with the elbows, not the hands.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Yanking with the arms and forgetting the back, so the biceps give out before the target muscle does.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Bent Over One-Arm Long Bar Row work?
Bent Over One-Arm Long Bar Row mainly works the back, with the biceps, core helping as secondary movers.
What equipment do I need for Bent Over One-Arm Long Bar Row?
Bent Over One-Arm Long Bar Row needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for Bent Over One-Arm Long Bar Row?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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