Landmine One Arm Bent-Over Bench Row
Landmine One Arm Bent-Over Bench Row Exercise Description
The Landmine One-Arm Bent-Over Bench Row is a unilateral horizontal pull that emphasizes the latissimus dorsi while also recruiting the mid-back (rhomboids and middle trapezius), posterior deltoid, and elbow flexors. Using a bench for hand-and-knee support helps you maintain a neutral spine and stable torso as you row. The landmine’s angled bar path encourages a close, low-to-ribs pull, which pairs well with scapular retraction and depression for strong back engagement. Because the movement is single‑arm, the trunk and hips provide anti-rotation stability throughout the set. Expect a controlled range of motion with the shoulder blade moving naturally: reach at the bottom, then draw it back and down as you pull.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Brachialis, Deltoid - Posterior, Rhomboid Major, Teres Major, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Gluteus Medius, Multifidus, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bench, Leverage Machine
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Landmine One Arm Bent-Over Bench Row Exercise
‘- Secure a barbell in a landmine attachment and load plates on the free end.
– Place a flat bench parallel to the bar, close to the plate for comfortable reach.
– Set the hand and knee of your non‑working side on the bench; working-side foot stays on the floor slightly behind the plate.
– Hinge at the hips with a neutral spine; ribs stacked over pelvis; head in line with your torso.
– Grip the end of the bar (neutral grip) with the working hand; let the arm hang straight under the shoulder.
– Create full-body tension: light brace, shoulders set “down and back” without over-arching.
– Initiate by drawing the shoulder blade toward the spine and slightly down; drive the elbow toward your hip, keeping it close to your torso.
– Pull until the upper arm is near your side without shrugging or rotating the trunk.
– Lower the bar under control, allowing the shoulder blade to protract at the bottom while maintaining a neutral spine.
– Keep the bar path close to your body, wrist neutral, and consistent tempo; switch sides after completing the movement on one arm.
Landmine One Arm Bent-Over Bench Row Tips
‘- Use the bench for hand-and-knee support so you can keep a neutral spine and stable torso as you row.
– Position your working-side foot on the floor slightly behind the plate for a comfortable, stable reach to the bar.
– Hinge at the hips with ribs stacked over your pelvis and your head in line with your torso to maintain a neutral spine.
– Let the working arm hang straight under the shoulder before starting each rep to set a consistent start position.
– Create full-body tension with a light brace and shoulders set “down and back” without over-arching your lower back.
– Initiate each rep by drawing the shoulder blade toward your spine and slightly down before driving the elbow.
– Drive the elbow toward your hip, keeping it close to your torso and pulling the bar close and low toward your ribs.
– Pull only until your upper arm is near your side, avoiding shrugging or any trunk rotation.
– Lower the bar under control, allowing the shoulder blade to protract and “reach” at the bottom while keeping your spine neutral.
– Keep a neutral wrist and a consistent tempo throughout the set on each arm.
Landmine One Arm Bent-Over Bench Row Beginner Introduction
The Landmine One-Arm Bent-Over Bench Row is a single-arm landmine row variation that targets the lats, upper back, shoulders, and arms while also challenging trunk and hip stability. With a barbell anchored in a landmine attachment and a flat bench beside it, the lifter uses one hand and knee for support on the bench, with the opposite foot on the floor for a strong base. This setup encourages a steady, aligned torso throughout the pulling motion.
Because the bar travels on a diagonal path, the weight moves in close to the body and finishes low along the side of the ribcage. That path encourages a powerful pull toward the hip and strong engagement through the back. The shoulder blade glides forward at the bottom of the rep and then sweeps back and slightly downward as the elbow moves up, creating a smooth, controlled rhythm. Working one side at a time means the core and hips resist twisting, reinforcing anti-rotation strength along with back development.