▸ Back
One-Arm Long Bar Row
Middle BackBarbell
beginner · compound · strength
Also works: Biceps · Lats
A middle back movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
02
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.
03
Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
04
Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
05
After a brief pause, return to the starting position.