One-Arm Long Bar Row

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Instructions

1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end. for best results.
2. Stand 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. for best results.
3. Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position. for best results.
4. Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement. for best results.
5. After a brief pause, return to the starting position. for best results.