Landmine One Arm Bent Over Row

Muscles worked

Setup

1. Stand perpendicular to the barbell with your feet shoulder-width apart or in a staggered stance for better stability.
2. Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat and core engaged.
3. Grip the thick end of the barbell sleeve with one hand using a neutral or slightly overhand grip.
4. Place your non-working hand on your thigh or a nearby bench to stabilize your torso.

How to do it

1. Exhale and pull the weight toward your hip, driving your elbow back and keeping it close to your ribcage.
2. Squeeze your shoulder blade toward your spine at the top of the movement to maximize muscle fiber recruitment.
3. Inhale and slowly lower the barbell back to the starting position, allowing for a full stretch in the lat without dropping the shoulder.
4. Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase.

Form checklist

• Keep your spine neutral and avoid rounding your lower back or craning your neck.
• Prevent your torso from rotating toward the pulling side; keep your shoulders square to the floor.
• Ensure your weight is distributed evenly through your feet to maintain a stable base.
• Pull the weight toward your hip rather than your chest to emphasize the lats over the traps.

Pro tips

• Think of your hand as a hook and focus on pulling from the elbow to minimize bicep involvement.
• Use smaller diameter plates (like 25lb plates) to increase the range of motion and get a deeper stretch at the bottom.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction to increase time under tension.
• Perform the exercise with a 'dead stop' by letting the weight settle on the floor between each rep to eliminate momentum.

Frequently asked

What muscles does the landmine one arm bent over row work?

The landmine one arm bent over row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the landmine one arm bent over row?

The landmine one arm bent over row uses barbell.

Is the landmine one arm bent over row good for beginners?

The landmine one arm bent over row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius