Bent-Over One-Arm Long Bar Row on the Side

a.k.a. One-Arm T-Bar Row

Differentiation: Mechanics

This variation of a long-bar row is unique from other Long Bar exercises. Here is how: you hold the bar at your side. This position works your lats more (and obliques). You also perform reps with one arm for a full set, | then switch the bar to your other arm. Working individual sides allows you to focus on developing each side of your lats individually.

Starting Position

To get into starting position, do this...

1) Locate a landmine.

2) Obtain an Olympic bar.

3) Insert the end of the Olympic bar into a landmine or in the corner of a room to keep it stable.

4) Load the plate onto the other end of the bar.

5) Place your feet about hip-width apart for stability.

6) Stand next to the bar.

7) Bend your knees so your legs form a 60-degree angle.

8) Squat down and grasp the bar below the plate with one hand - with your palm facing inward.

9) Rise up until your thighs and torso form a 60-degree angle.

10) Place the other hand on your knee.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you bend your elbow and lift the weighted end

3) ...until the top of the plate reaches your chest.

4) Hold this position for a count of one second.

5) This is the ending position.

6) Then, inhale while you gradually lower the bar using a controlled movement

7) ...until your arm is straight.

8) Repeat reps for a full set using that arm.

9) When all reps are finished, switch the bar to your other side and grasp the bar with your other hand. Then, perform the same number of reps using the other side of your body.

Proper Form

Pay special attention to following proper form by...

Be sure to use your back muscles, not your arm muscles to perform this exercise.

Keep your chest and neck straight.

Keep your upper arm as close to your body as possible.

Keep your knees slightly bent.

Your torso and thighs should form a 90-degree angle.

Gear Advice

To perform this exercise, you will need a landmine to hold the bar. Few gyms offer these, so we have listed a link below to a Heavy Duty Landmine made by Total Body Crossfit - which you can order from Amazon dot com. You take this with you to the gym or also invest in buying an Olympic Bar - so you can perform this exercise at home. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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