One-Arm Long Bar Row

Also called landmine row, one arm landmine row and meadows row.

Works

Upper back, plus biceps and lats

Equipment

Barbell

Level

Beginner

Type

Compound, one side at a time

How to do it

Setup. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.

1. 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.
2. Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
3. Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
4. After a brief pause, return to the starting position.

Cues

• Hips back, chest up.
• Grip close to the collar.
• Drive the elbow past the ribs.
• Lower to a full stretch.

Common mistakes

• Jerking with the low back.
• Torso rotating open.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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