Landmine Single-Arm Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• External Oblique
• Flexor Digitorum Superficialis

Equipment

• Landmine

Technique

1. Stand alongside the landmine bar facing the anchor, in a staggered stance with the bar end beside your working-side foot.
2. Hinge forward with a flat back, grip the bar just behind the plates in a neutral grip and rest your free hand on your front thigh.
3. Row the bar end toward your hip.
4. Lower slowly and complete all reps before switching sides.

Cues

• Keep the shoulders level.
• Lead with the elbow.

Common mistakes

• Twisting the torso to lift.
• Shrugging the shoulder up.
• Rounding the back.

Alternatives

• One-Arm Dumbbell Row
• Landmine Perpendicular Row