Single-Arm Landmine Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Barbell
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Arm Landmine Row is a compound pulling exercise that primarily targets the traps while also engaging the lats as secondary muscles. Performed with a barbell anchored in a landmine setup, it involves a hip hinge and slight knee bend to maintain a neutral spine while rowing the barbell toward the lower ribcage. This unilateral movement allows for focused contraction on each side of the upper back, promoting strength, stability, and muscle development in the traps and lats while minimizing stress on the lower back.
How to Perform
Position yourself standing tall with feet about shoulder-width apart, placing one side of your body next to the barbell, with the bar angled away from the landmine attachment.
Engage your core muscles to keep your spine straight and stable throughout the movement.
Push your hips back while slightly bending your knees, and reach forward with your working arm to grasp the barbell near its sleeve base.
Drive your hips forward to lift the barbell to approximately knee level while maintaining a strong, braced torso.
Pull the barbell toward your torso by bending your elbow, bringing it close to your side until your hand reaches your lower ribs or the plate lightly contacts your chest.
Slowly and with control, lower the barbell back to the starting position, keeping tension in your upper back muscles.
Repeat the same steps on the opposite arm, ensuring symmetry in movement and posture.
Focus on maintaining tight core engagement and avoid twisting or jerking the torso to maximize trap and lat activation.
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Tips
Keep your core engaged throughout to prevent lower back strain.
Avoid using momentum; focus on controlled, smooth movements.
Do not let your shoulder shrug excessively; lead the movement with your elbow.
Maintain a neutral spine and avoid rounding or arching your back.
Ensure a full range of motion by pulling the barbell close to your lower ribs.
Do not twist your torso; keep your hips square and stable.
Start with a lighter weight to master form before increasing load.
Focus on squeezing your traps and lats at the top of the row.
Avoid locking your knees; keep a slight bend for stability.
Alternate sides evenly to prevent muscle imbalances.
How Not to Perform
Do not round or arch your back during the movement.
Do not jerk or use momentum to lift the barbell.
Do not let your shoulder lift higher than necessary; avoid shrugging.
Do not twist your torso; keep your hips and chest stable.
Do not lock your knees; maintain a slight bend for balance.
Do not pull the barbell with your hands only; lead with the elbow.
Do not use excessively heavy weights that compromise form.
Do not let the barbell drop quickly; control the descent.
Do not neglect engaging your core; keep it tight throughout.
Do not skip alternating sides evenly; ensure balanced muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
