Bent-Over One-Arm Long Bar Row Between the Legs

a.k.a. Bent-Over One Arm T-Bar Row, Single-Arm Row, Single Arm Row

Differentiation: Mechanics

This variation of a long-bar row is unique from other Long Bar exercises. Here is how: you hold the bar in between your legs. This position works your lower trapezius | and rhomboids more. You also you 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) (Another view of the setup...)

6) Straddle the bar.

7) Place your feet shoulder-width apart for stability.

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

9) Grasp the bar below the plate and lift the weighted end with one hand.

10) Place the other hand on your knee.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you lift the weighted end of the bar upward

3) ...until the plate touches your chest.

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

5) This is the ending position.

6) Then, inhale as you lower the bar to the starting position using a controlled movement.

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

8) When all reps are finished, switch the bar to your other hand. Then, perform the same number of reps using your other arm.

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 knees slightly bent.

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

Keep your upper body stationary.

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

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.

No video has been published yet.

Nobody appears in the video.

Comments