Get Stronger with Long Bar Row

Spread your “wings” and fly. Don’t worry! We aren’t going sappy on you. We’re talking about widening your lats! Wide lats give you the appearance of having an X-shape: wide upper body, tight waistline, massive quads. It’s the overall look of a man forged by iron. Fan out your lats by putting in the work at the gym using single-arm long bar rows. The single-arm long bar row is a free weight exercise that mostly targets the muscles of your middle back if you stand squared off. However, if you want to fully engage your lats, top to bottom, all you have to do is switch up your stance.

The change is very simple. Stand to one side of the bar and stagger your feet. For instance, if you are working on your right arm first, position your right foot further back than your left. Your starting position for this exercise will look similar to your stance when you are about to start a foot race.https://www.youtube.com/watch?v=MAYnK_7hkSU

How To Do The Long Bar Row:

1. Place one end of an Olympic bar into an empty corner in your gym or use a landmine if your gym has one. This keeps the bar in place.
2. Load an appropriate weight by stacking 25 lb plates on the bar.
3. Stand next to the bar using a staggered stance. The foot closest to the bar should be slightly back. Think of the position for dumbbell rows on a bench or starting a foot race.
4. Grab the bar close to the collar, the smooth part at the end of a barbell that you rack the plates on.
5. Using your hips and legs, rise into a bent-knee staggered position. Your hips will be back and your chest will be up. Your arm will be fully extended.
6. Begin by pulling the weight up to your side by retracting your shoulder and flexing your elbow.
7. Pause at the top of the movement for a one count and return to the starting position.

Trainer Tips:

Skip the 45 lb plates and stack on the 25s for this one. This allows for a longer stretch, or a greater range of motion, because the weights won’t touch the floor since they are smaller in circumference. 45s may not allow you to get full range of motion since they may touch the floor before your arm is fully extended.

Sample Exercise Plan:

• Romanian Deadlift 3 sets of 10
• Single Arm Long Bar Row 3 sets of 10 each side
• Close Grip Pull Down 3 sets of 10
• Seated Cable Rows 2 sets of 10
• Seated Cable High Rows 2 sets of 10
• Wide Grip Pull Ups 2 sets to failure

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