Primary
Back
Secondary
Biceps, Rear Deltoids, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
See how One Arm Landmine Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
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Set up a barbell in a landmine attachment or corner.
Stand perpendicular to the bar and grip the end.
Hinge at hips and row the bar toward your hip.
Lower with control and repeat for reps.
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.
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.
Standing too far from the landmine.
On an upper-body pulling movement like the One Arm Landmine Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Rotating torso during the row.
On an upper-body pulling movement like the One Arm Landmine Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Using momentum instead of controlled pulls.
Bouncing or using momentum during the One Arm Landmine Row makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Not achieving full contraction at top.
Cutting the range of motion short on the One Arm Landmine Row can reduce the training stimulus for your Latissimus dorsi. Use the largest comfortable range you can control without changing the intended setup.
Intermediate lifters looking to progress their training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps per arm. Rest 60s between arms.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how One Arm Landmine Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels One Arm Landmine Row as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for One Arm Landmine Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for One Arm Landmine Row is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.