Unilateral Landmine Perpendicular Row

Body region

• Back
• Arms

Equipment

• Landmine

Technique

1. Stand side-on to a landmine barbell with the loaded end beside your working side, feet staggered.
2. Hinge forward with a flat back and bent knees, rest the free hand on your thigh and grab the end of the bar with one hand.
3. Row the bar end toward your hip, elbow driving back close to the body.
4. Lower under control to a straight arm, finish the set, then switch sides.

Cues

• Keep the shoulders and hips square to the floor.
• Squeeze the shoulder blade back at the top.
• Chest up, spine neutral.

Common mistakes

• Twisting the torso to lift the bar.
• Jerking the bar with the hips.
• Rounding the lower back.

Alternatives

• Landmine T-Bar Row
• T-Bar Row