Single Arm Landmine Row

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Description

The Single Arm Landmine Row is a new take on a classic exercise that strengthens your back. Using a landmine attachment can change the feel of the exercise making it more smooth and changing the line

The Single Arm Landmine Row is a new take on a classic exercise that strengthens your back. Using a landmine attachment can change the feel of the exercise making it more smooth and changing the line for force for when you pull. Some people can just “feel” these exercises better. To perform a Single Arm Landmine Row start by placing one end of a barbell into a landmine attachment or securely in a corner. Stand with your feet shoulder-width apart in a staggered stance placing the foot on the lifting side in the back. Grasp the other end of the barbell with one hand, and hinge at the hips to lower your torso until it's nearly parallel to the floor. Keeping your back straight and core engaged, pull the barbell towards your hip in a rowing motion, retracting your shoulder blade and squeezing your back muscles. Squeeze at the top, pausing briefly. Lower the barbell back down with control to the starting position. Repeat for the desired number of repetitions before switching sides.

Common Mistakes

Do not round or hyperextend your back during the movement. Allow your shoul

Do not round or hyperextend your back during the movement. Allow your shoulder blade to move forwards and backwards throughout the movement. Do not pack your shoulders and keep them in place. Do not twist your torso during the movement.

Pro Tips

Imagine that you are pushing your elbow through the ceiling to increase mus

Imagine that you are pushing your elbow through the ceiling to increase muscular activation in your back.

Purpose

This exercise builds the middle and lower lats if you pull to your hip and

This exercise builds the middle and lower lats if you pull to your hip and the upper lats and middle trapezius, rhomboids and even upper trapezius if you pull the bar to your chest.

Form

The form should look like a standing single arm dumbbell row where you take

The form should look like a standing single arm dumbbell row where you take a staggered stance and pull the bar to your chest, ribs, or hip depending on your goals.