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All exercises

Landmine one arm row

Intermediate

Landmine one arm row is a compound barbell exercise for the upper back, also working the lats, rear delts, and biceps.

Trained one side at a time.

What it works

Primary muscle

Upper back

Also works

LatsRear deltsBiceps

Equipment
Barbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Fix one end of a barbell in a landmine and stand beside the loaded end, side-on to the bar, with the leg nearer the bar stepped forward.
  2. 2Hinge forward until your torso is close to parallel with the floor, rest your free forearm on your front thigh and grip the thick end of the bar overhand.
  3. 3Pull the bar up towards your hip, driving the elbow back and slightly out as your shoulder blade moves towards your spine.
  4. 4Keep your back flat and your hips square; do not twist your torso to heave the weight up.
  5. 5Lower the bar until your arm is straight and your shoulder reaches forward, finish your reps and switch sides.

What to do instead

  • Dumbbell one arm bent-over rowDumbbell
  • Barbell one arm bent over rowBarbell
  • Kettlebell one arm rowKettlebell
  • Cable one arm bent over rowCable
  • Lever t bar rowMachine

Easier variations

  • Dumbbell one arm bent-over rowDumbbell
Logged today · 90 seconds restLandmine one arm row

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