Landmine One Arm Bent Over Row

Landmine One Arm Bent Over Row Exercise Description

The Landmine One Arm Bent Over Row is a unilateral horizontal pulling exercise using a barbell anchored in a landmine or corner. It primarily targets the latissimus dorsi, rhomboids, and middle trapezius, with the posterior deltoid and elbow flexors assisting; the spinal erectors and anterior core stabilize the hip-hinged position. The landmine’s fixed arc provides a predictable path, helping you groove a close-to-torso elbow drive and strong scapular retraction and depression without excessive torso rotation. Working one side at a time encourages precise shoulder-blade control and even pulling mechanics while you maintain a neutral spine. Expect a firm grip demand, steady trunk bracing, and a smooth, controlled row from a stable hip hinge.

Muscle Groups: Back, Lats, Traps
Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
Assisting Muscles: Brachialis, Deltoid - Posterior, Teres Major
Stabilizing Muscles: Iliocostalis, Longissimus, Rectus Abdominis, Spinalis, Transversus Abdominis
Body Area: Upper Body
Body Parts: Back, Mid Back, Upper Back
Body Surface: Back
Body Symmetry: Unilateral
Equipment: Barbell
Exercise Patterns: Pull
Exercise Type: Strength
Functional Grouping: Scapular Retractors, Shoulder Extensors
Joint Involvement: Multi-joint
Muscle Location: Lats, Mid Traps, Upper Back
Movement Direction: Horizontal
Muscle Position: Posterior
Gender: Male

How To Do The Landmine One Arm Bent Over Row Exercise

‘- Secure one end of a barbell in a landmine attachment (or firmly in a corner). Load plates on the free end.
– Stand perpendicular to the bar with a slight staggered stance for balance. Hinge at the hips, knees softly bent, spine neutral.
– Place your nonworking hand on a bench or your front thigh for support without collapsing the torso.
– Grip the end of the barbell sleeve with a full hand. Wrist straight; arm hanging under the shoulder.
– Set the shoulder: gently depress and retract the scapula; avoid shrugging.
– Brace the trunk—ribs stacked over pelvis—and keep your head in line with your spine.
– Row by driving the elbow back and slightly in toward the hip, keeping the upper arm close to the torso. Do not twist through the torso.
– Finish when the hand reaches the lower ribs/side of the hip; brief pause.
– Lower under control, allowing the shoulder blade to move forward around the ribcage without rounding the back.
– Maintain balance through the mid-foot and consistent torso angle. Switch sides and repeat the same setup.

Landmine One Arm Bent Over Row Tips

‘- Stand perpendicular to the bar with a slight staggered stance to help balance.
– Hinge at the hips with softly bent knees and a neutral spine before you start rowing.
– Place your nonworking hand on a bench or your front thigh for support without letting your torso collapse.
– Grip the end of the barbell sleeve with a full hand and keep your wrist straight.
– Let the working arm hang under the shoulder so you start each rep from a solid position.
– Gently depress and retract your shoulder blade to set the shoulder, and avoid shrugging.
– Brace your trunk with ribs stacked over your pelvis and keep your head in line with your spine.
– Drive the elbow back and slightly in toward the hip, keeping the upper arm close to the torso and avoiding torso twist.
– Pause briefly when your hand reaches the lower ribs or side of the hip before lowering.
– Lower the weight under control, allowing the shoulder blade to move forward around the ribcage without rounding your back.
– Keep pressure through the mid-foot and maintain a consistent torso angle throughout the set.
– Repeat the same stance and setup when you switch sides for even pulling mechanics.

Landmine One Arm Bent Over Row Beginner Introduction

The Landmine One Arm Bent Over Row is a single-arm rowing movement performed with one end of a barbell anchored in a landmine attachment or braced in a corner. The body leans forward in a hinged position while one arm pulls the weight along the bar’s curved track. This setup emphasizes the lats, upper back, mid back, rear shoulder, and biceps, while the lower back and abs work hard to keep the torso steady. The landmine’s fixed path encourages a close, tucked elbow motion that highlights smooth shoulder-blade action rather than twisting through the trunk.

Because it trains one side at a time, this exercise brings attention to side-to-side differences in strength and coordination. The stance, hand support, and hip hinge create a strong base so the working arm can drive a powerful, controlled pull. The grip on the bar’s sleeve further challenges the forearms, turning each repetition into a blend of back strength, core stability, and precise shoulder control.