One-Arm Long Bar Row

Middle Back

One-Arm Long Bar Row

LevelBeginner EquipmentBarbell MechanicCompound ForcePull

A single-arm row using one end of a barbell anchored in a corner or landmine, working the mid-back and lats.

Strength

Primary musclesMiddle Back

Secondary musclesBiceps Lats

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %

Effort during a set6.1 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

1Anchor one end of a barbell in a corner or landmine.
2Straddle the bar with your feet shoulder width apart and hinge forward.
3Grip the bar close to the plates with one hand.

How to perform

1Pull the bar toward your torso by driving your elbow back.
2Squeeze your shoulder blade at the top.
3Pause briefly.
4Lower the bar slowly to full arm extension.