One Arm Landmine Row
Primary
Back
Secondary
Biceps, Rear Deltoids, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
One Arm Landmine Row
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One-arm landmine rows use a barbell anchored at one end, rowing the free end with one hand. The unique arcing path feels different than dumbbells. Standing perpendicular to the bar lets you row through a natural path while bracing against rotation.
When to use it
Use for unilateral back work for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
Stand perpendicular to the bar and grip the thick end. Row toward your hip, not your armpit. The barbell wants to rotate you—brace your core hard to stay square.
One Arm Landmine Row — targeted muscles
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How do you perform the One Arm Landmine Row?
- 1
Set up a barbell in a landmine attachment or corner.
- 2
Stand perpendicular to the bar and grip the end.
- 3
Hinge at hips and row the bar toward your hip.
- 4
Lower with control and repeat for reps.
What are the best tips for the One Arm Landmine Row?
The arc of the landmine provides unique stimulus.
Row toward your hip, not your chest.
Keep your elbow close to your body.
Brace your core to prevent rotation.
When to Use the One Arm Landmine Row
Use one-arm landmine rows for unilateral back work with a unique resistance angle. The thick barbell end also challenges grip. Good Meadows row alternative when you do not have a dedicated landmine setup.
Common One Arm Landmine Row mistakes
Standing too far from the landmine.
On pulling movements like the One Arm Landmine Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Rotating torso during the row.
On pulling movements like the One Arm Landmine Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Using momentum instead of controlled pulls.
Bouncing or using momentum during the One Arm Landmine Row takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not achieving full contraction at top.
Cutting the range of motion short on the One Arm Landmine Row means your Latissimus dorsi never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
One Arm Landmine Row — who it's best for
Intermediate lifters looking to progress their training.
How to Program the One Arm Landmine Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps per arm. Rest 60s between arms.
What are good alternatives to the One Arm Landmine Row?
Dumbbell Row
Landmine Row
Single-Arm Cable Row
Other Variations
- Two Arm Landmine Row
- Landmine Meadows Row
- Supported Landmine Row
Frequently Asked Questions About the One Arm Landmine Row
The One Arm Landmine Row primarily targets the Latissimus dorsi, Teres major, making it an effective exercise for back development. Secondary muscles worked during the One Arm Landmine Row include Biceps, Rear deltoids, providing additional training stimulus. Stabilizer muscles engaged include Core, Obliques.
The One Arm Landmine Row is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the One Arm Landmine Row, the recommended approach depends on your goals. 3-4 sets of 10-12 reps per arm. Rest 60s between arms. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
The One Arm Landmine Row typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the One Arm Landmine Row include: Dumbbell Row, Landmine Row, Single-Arm Cable Row. These exercises target similar muscle groups as the One Arm Landmine Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Secure the barbell in landmine.
- Control the arc of motion.