Row - One Arm Long Bar
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Traps Lats Triceps Posterior Delts Strength Barbell Pull Compound Gym
Purpose: This is a good exercise for increasing strength and size in the upper back.
Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats.
Stand with your feet about shoulder-width apart. Load the barbell with weights at one end and place the empty end on the floor behind you. You straddle the bar so that it is between your legs. Hold the barbell with your right hand close to the weighted end and bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position. Lift the weight straight up toward your chest with your right hand. Your upper arm should be parallel with your back at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Grasp the barbell with your left hand and repeat the movements using your left arm. Repeat for the required number of repetitions.
There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.
Step 1
Bend over, grasp a barbell with weights on the upper end with your right hand.
Stand with your feet about shoulder-width apart. Load the barbell with weights at one end and place the empty end on the floor behind you. You straddle the bar so that it is between your legs. Hold the barbell with your right hand close to the weighted end and bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Lift the weight straight up beside your chest with your right hand.
Lift the weight straight up toward your chest with your right hand. Your upper arm should be parallel with your back at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement.
Step 3
Lower the weight slowly to the starting position.
Lower the weight slowly to the starting position. Inhale during this movement. Hold the barbell with your right hand close to the weighted end and bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats.
Step 4
Bend over, grasp a barbell with weights on the upper end with your left hand.
Stand with your feet about shoulder-width apart. Load the barbell with weights at one end and place the empty end on the floor behind you. You straddle the bar so that it is between your legs. Hold the barbell with your left hand close to the weighted end and bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats. This is the starting position.
Step 5
Lift the weight straight up beside your chest with your left hand.
Lift the weight straight up toward your chest with your left hand. Your upper arm should be parallel with your back at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement.
Step 6
Lower the weight slowly to the starting position.
Lower the weight slowly to the starting position. Inhale during this movement. Hold the barbell with your right hand close to the weighted end and bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bar hang down and you feel the stretch in the lats.