Bent Over One-Arm Long Bar Row

What it is

You perform this compound pulling movement using a barbell to develop a strong, thick back. It primarily engages your middle back, with secondary work for your biceps, latissimus dorsi, lower back, and trapezius muscles. This beginner-friendly exercise builds foundational strength.

Technique tips

• Ensure the unweighted end of the barbell is securely anchored.
• Maintain a torso position nearly parallel to the floor.
• Pull the bar with your elbow tucked, squeezing your back at the top.
• Lower slowly, allowing a full stretch in your latissimus dorsi.
• Prevent torso swinging; your arm performs the lift.
• Consider smaller plates to maximize your range of motion.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.