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.
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.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
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.