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Barbell Single-Arm Landmine Row
Unilateral horizontal pull using a landmine barbell that targets lats and upper back for strength and hypertrophy; addresses imbalances and builds core stability through anti-rotation.
About Exercise
Equipment
Barbell, Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Lower Back, Biceps, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Upper Traps, Mid Traps
Shoulders
6/10Rear Delts
Lower Back
5/10Erector Spinae
Biceps
5/10Long Head
Abs
5/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor one end of a barbell in a landmine attachment or corner. Load plates on the free end, stand beside it with feet shoulder-width, hinge at hips to grasp the sleeve with one hand, arm extended, torso at 45 degrees.
- Brace core and inhale.
- Drive elbow back to pull bar toward rib cage, squeezing shoulder blade.
- Hold contraction briefly at top.
- Exhale and lower bar controllably to full arm extension.
- Switch sides after reps.
Coaching Tips
Form Cues
- Elbow close to side
- Squeeze scapula down and back
- Resist torso rotation
- Hinge from hips only
Breathing
Inhale during eccentric lowering; exhale forcefully during concentric pull while bracing core.
Tempo
3-1-1
Range of Motion
From full arm extension with shoulder protracted to elbow back with bar at lower rib cage and shoulder retracted.
Safety
Safety Notes
- Secure anchor to prevent slippage
- Avoid if acute lower back pain
- Start light to master anti-rotation
- Maintain neutral spine throughout
Spotting
Spot by assisting near elbow if heavy; not typically needed for moderate loads due to arcing path.
Common Mistakes
- Rounding back during hinge
- Pulling with biceps only
- Allowing rotation from core
- Using momentum to lift
When to Avoid
- Acute lower back pain
- Shoulder instability
- Recent disc injury
Flexibility Needed
- Hip hinge mobility
- Thoracic extension
Build Up First
- Hip hinge proficiency
- Basic rowing form
Also known as
Single-Arm Landmine Row, One-Arm Landmine Row, Landmine One-Arm Row
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