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Middle Back

Bent Over One-Arm Long Bar Row

Bent Over One-Arm Long Bar Row (Start)Bent Over One-Arm Long Bar Row (End)
LevelBeginnerEquipmentBarbellMechanicCompoundForcePull

A one-arm row with one end of a long bar, pulling the weight toward your hip.

Strength
Primary musclesMiddle Back
Secondary musclesBicepsLatsLower BackTraps

Energy burned

≈ 26 kcalFor 3 × 8–12, rest 90s · ≈ 4.5 kcal/min

Estimate range 19–32 kcal (±25 %)

Muscle mass worked14 %
Effort during a set7.7 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Place one end of a barbell in a corner or landmine and stand over the bar.
  2. 2Hinge forward and grip the bar end with one hand.

How to perform

  1. 1Brace your core and pull the bar toward your hip.
  2. 2Squeeze your shoulder blade toward your spine.
  3. 3Lower slowly to full extension.
  4. 4Complete the reps, then switch arms.

Alternatives

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More with Barbell

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Stretches for Middle Back

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