# Landmine Single-Arm Row

URL: https://heatsy.app/ex/landmine-single-arm-row

Also known as: Landmine One-Arm Row, Landmine Unilateral Row, Land Mine Single-Arm Row, One-Arm Landmine 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](https://heatsy.app/ex/one-arm-dumbbell-row)
- [Landmine Perpendicular Row](https://heatsy.app/ex/landmine-perpendicular-row)