Bent Over One-Arm Long Bar Row

This powerful landmine row variation isolates one side of the back at a time, helping correct imbalances and build muscle thickness. It’s great for developing pulling strength and mid-back definition, especially in strength and hypertrophy programs.

Instructions

1. Load one end of an Olympic barbell and secure the other end to prevent movement.
2. Stand over the loaded end and bend forward until your torso is near parallel with the ground, keeping a slight bend in your knees.
3. Grab the bar behind the plates with one hand; place your free hand on your knee for support.
4. Row the bar up toward your lower chest, keeping your elbow close to your body. Squeeze your back at the top.
5. Lower the bar under control without letting the weights touch the floor.
6. Complete all reps, then switch arms and repeat.