One Arm Landmine Row
Primary
Back
Secondary
Biceps, Rear Deltoids, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
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Use for unilateral back work for optimal results. The One Arm Landmine Row — a compound pulling movement — is one of the most effective ways to train your back, with secondary work on your Biceps and Rear deltoids.
Everything You Need to Know About the One Arm Landmine Row
The One Arm Landmine Row is a intermediate difficulty exercise that targets your Latissimus dorsi and Teres major. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for unilateral back work for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
One Arm Landmine Row — targeted muscles
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the One Arm Landmine Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Secure the barbell in landmine.
- Control the arc of motion.