Landmine One Arm Bent-Over Row

Landmine One Arm Bent-Over Row Exercise Description

The Landmine One-Arm Bent-Over Row trains the upper‑back pulling pattern using a barbell anchored in a landmine or corner. Primary movers are the latissimus dorsi, with the middle and lower trapezius and rhomboids contributing to scapular retraction and depression. The posterior deltoid assists at the shoulder, while the elbow flexors assist at the arm; the trunk and hip extensors (erector spinae, glutes) and abdominals stabilize the hinge position. The landmine’s angled path allows a neutral hand position and keeps the load close to the body. Unilateral loading challenges anti‑rotation control and can help reveal side‑to‑side differences. Emphasize a stable hip hinge, a neutral spine, and controlled scapular motion rather than momentum.

Muscle Groups: Lats
Target Muscles: Latissimus Dorsi
Assisting Muscles: Biceps Brachii - Short Head, Brachialis, Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Teres Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Stabilizing Muscles: External Obliques, Gluteus Maximus, Longissimus, Multifidus, Transversus Abdominis
Body Area: Upper Body
Body Parts: Back, Mid Back
Body Surface: Back
Body Symmetry: Unilateral
Equipment: 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 Row Exercise

‘- Secure one end of the barbell in a landmine or against a stable corner; load plates on the free end.
– Stand perpendicular to the bar with feet hip‑width; the sleeve sits near the midfoot of your working side.
– Hinge at the hips with a slight knee bend; keep your spine and neck neutral, ribs stacked over pelvis.
– Grip the sleeve or landmine handle with a neutral grip (thumb wrapped). Lightly rest the nonworking hand on your front thigh or a stable support; keep shoulders level.
– Let the working arm hang straight so the shoulder blade protracts slightly without rounding your back.
– Brace your trunk. Initiate the pull by drawing the shoulder blade back and down (retraction and depression).
– Drive the elbow toward your hip, keeping it close to your side as the bar tracks along its arc.
– Keep the wrist neutral; avoid shrugging, twisting your torso, or using leg drive.
– Pause briefly when the upper arm aligns with your torso; do not strike your ribs with the plates.
– Lower the bar under control until the elbow is nearly straight while maintaining the hinge and neutral spine.
– Set the bar down safely, reset your stance, and perform the movement on the other side.

Landmine One Arm Bent-Over Row Tips

‘- Secure one end of the barbell firmly in a landmine or stable corner before loading plates.
– Stand perpendicular to the bar with feet hip‑width and the bar sleeve lined up near the midfoot of your working side.
– Maintain a stable hip hinge with a slight knee bend, keeping your spine and neck neutral and ribs stacked over your pelvis.
– Use a neutral grip with your thumb wrapped around the handle or sleeve.
– Lightly rest your nonworking hand on your front thigh or a stable support and keep your shoulders level.
– Let the working arm hang straight so the shoulder blade can protract slightly without rounding your back.
– Brace your trunk before you start pulling.
– Initiate each rep by drawing your shoulder blade back and down to begin the row.
– Drive your elbow toward your hip, keeping it close to your side as the bar follows its arc.
– Keep your wrist neutral and avoid shrugging, twisting your torso, or using your legs to drive the weight.
– Pause briefly when your upper arm lines up with your torso and avoid striking your ribs with the plates.
– Lower the bar under control until your elbow is nearly straight, maintaining your hinge and neutral spine, then set the bar down before switching sides.

Landmine One Arm Bent-Over Row Beginner Introduction

The Landmine One-Arm Bent-Over Row is a barbell pulling movement that uses one end of the bar fixed into a landmine attachment or wedged into a corner. The free end is loaded with plates and moved along a gentle arc, giving a more natural hand position and keeping the weight close to the lifter’s side. Because it is performed one arm at a time in a hinged, bent-over stance, it challenges balance and control while the bar travels on its angled path.

This row variation emphasizes the upper back, especially the lats, traps, and muscles between the shoulder blades, with help from the rear shoulder and the elbow-bending muscles. The hips, lower back, glutes, and abs support the body in the leaned-forward position, resisting unwanted twisting from the single-sided load. Attention is placed on steady body alignment, a strong bar path toward the hip, and smooth movement of the shoulder blade rather than jerking or swinging the weight.