Single-Arm Landmine Row
A staggered-stance row pulling the loaded end of a landmine bar with one hand just behind the plates. The fixed arc lets you load it heavy and gives the lat a long stretch at the bottom.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
Secondary muscles
- Traps (Trapezius)
- Teres Major
- Rear Delts
- Biceps
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Load one end of a bar set in a landmine or corner. Stand beside the loaded end in a staggered stance, hinge and grip the bar just behind the plates with one hand, the other hand on the front knee.
Brace with the back flat and the arm straight.
Row the bar toward the hip, keeping the elbow close to the body.
Squeeze at the top without twisting the torso.
Lower slowly for a full stretch without letting the plates touch the floor.
Breathing: Exhale as you row, inhale as you lower.
Coaching tips
Elbow in, drive to the hip
Torso still
Long stretch
Common mistakes
Jerking the bar up with the hips
Rotating the chest toward the ceiling
Using plates so large they bottom out on the floor
Safety notes
Make sure the pivot end cannot slide or lift.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.