One-Arm Landmine Row
How to Do:
- Set Up: Place one end of a barbell into a landmine attachment or securely wedge it into a corner. Load the free end with your desired weight.
- Position: Stand to the side of the barbell, feet shoulder-width apart. Hinge at the hips and bend your knees slightly, keeping your back flat and core engaged. Grip the barbell with one hand near the collar.
- Row: Pull the barbell toward your torso by driving your elbow back, keeping your arm close to your body. Squeeze your shoulder blade at the top of the movement.
- Lower: Slowly lower the barbell back to the starting position with control.
- Repeat: Complete the desired number of repetitions on one side, then switch to the other arm.
Benefits:
The one-arm landmine row strengthens the lats, traps, and rhomboids while engaging the core for stability. Its unilateral nature helps correct muscle imbalances, and the angled barbell path reduces stress on the lower back. This exercise is excellent for building a strong, balanced upper body and improving overall pulling strength.
