Single Arm Landmine Row
10 reps
Hinge and grip the barbell end, then row one elbow past your side before lowering under control.
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BACK
Single Arm Landmine Row
A one-arm row using a barbell anchored in a landmine. Like the two-arm version it hammers the back, but rowing one side at a time adds instability and stops a stronger lat from compensating. The fixed pivot of the landmine gives the pull a consistent arc.
How to do it
- 1
Stand side-on to the loaded barbell, facing away from the landmine anchor, feet about shoulder-width apart.
- 2
Brace your core to lock your spine in neutral.
- 3
Hinge your hips back with a slight knee bend and grip the end of the barbell sleeve, then stand tall to lift it to knee height.
- 4
Holding that position, drive your elbow back past your side until your hand reaches your lower ribs.
- 5
Lower the bar under control and repeat on the other side.
- 6
Focus on driving the elbow back rather than curling the weight up, and don't use your lower back to build momentum.