One-Arm Long Bar Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Arm Long Bar Row is a compound pulling exercise that primarily targets the trapezius muscles while engaging the lats as secondary muscles. It is performed using a barbell positioned in a fixed location, such as a corner or T-bar row platform, with one hand gripping the loaded end. The exercise emphasizes proper hip hinge and torso alignment, maintaining a neutral head position while pulling the bar toward the body. This unilateral movement allows for focused activation of the traps and lats, promoting balanced strength development and improved upper back stability.
How to Perform
Position the barbell securely in a corner or a T-bar row station to prevent any movement during the exercise.
Add weight plates to the free end of the barbell.
Stand beside the barbell with your feet on the same side as the arm you will use to lift; for example, if using your left hand, place the barbell near your left foot.
Slightly bend your knees and hinge at the hips, lowering your torso until it is just above parallel to the floor.
Keep your feet shoulder-width apart or slightly wider to maintain balance and stability.
Grip the barbell firmly with your working hand, positioning your hand close to the loaded end.
Allow your arm to hang naturally with a slight bend in the elbow, fully extending it without locking the joint.
Maintain a neutral spine and keep your head aligned with your back, looking slightly ahead at the floor to ensure proper posture.
Engage your core and focus on pulling the barbell toward your body using controlled movements, keeping the motion smooth and deliberate.
Avoid twisting your torso or jerking the weight, ensuring that the trapezius and lats remain the primary muscles performing the lift.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on controlled, slow movements to maximize trap and lat activation.
Avoid using momentum or swinging the barbell to lift the weight.
Keep your core engaged to protect the lower back throughout the movement.
Maintain a neutral spine and avoid rounding the shoulders.
Ensure your elbow stays close to your body to target the traps effectively.
Do not overextend or lock the elbow at the bottom of the movement.
Breathe steadily, exhaling as you pull and inhaling as you lower the bar.
Use an appropriate weight that allows proper form without strain.
Perform equal reps on both sides to prevent muscular imbalances.
Pause briefly at the top of the row to enhance contraction in the traps and lats.
How Not to Perform
Do not swing your torso or use momentum to lift the barbell.
Do not round or arch your back during the movement.
Do not lift elbows too far away from your body.
Do not lock or fully hyperextend the elbow at the bottom.
Do not shrug your shoulders excessively or hunch forward.
Do not hold your breath; maintain steady breathing.
Do not use a weight that is too heavy to control properly.
Do not twist your torso to compensate for weak traps or lats.
Do not rush through reps; maintain slow, controlled motion.
Do not neglect engaging your core throughout the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
