How to do a Single Arm Landmine Row
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Barbells
Landmine
Workouts with Single Arm Landmine Row
Instructions for Proper Form
This exercise is a variation on Landmine Row. Similar to Landmine Row, this is a compound exercise that primarily targets your back. By performing this movement with each arm individually, you ensure that you aren’t compensating for any strength discrepancies between sides, as well as adding more instability to the movement.
- Stand upright with your feet shoulder-width apart with your side next to the barbell facing away from the landmine anchor.
- Brace your core to keep your spine neutral throughout the exercise.
- Hinge your hips backwards while slightly bending your knees to reach your extended right arm to grip the barbell at the base of the barbell sleeve. Extend your hips to raise the barbell to knee height.
- Maintaining this position, flex your right elbow to graze it past your side until either your palm reaches your lower ribcage or a barbell plate touches your chest.
- Controllably lower the barbell back to starting position and repeat with the opposite side.
Common Form Mistakes
Resisting Lean
Your core is responsible for stabilizing your upper body during this exercise. Because the resistance isn’t balanced between both sides, you’ll naturally engage your core to resist leaning to one side. Ensure that you’re only resisting the lean, and keeping your upper body stable. Don’t use your core to assist in performing the exercise.
Over Recruiting Biceps
While your biceps should be involved, you should be feeling a majority of the tension in your back. Try focusing on driving your elbow back instead of bringing the weight towards your chest. This mindset shift will help you recruit the proper muscle groups for this exercise.
Don’t Use Momentum
Extending your lower back can help you move more weight by recruiting additional muscle groups to help you build momentum. Keep your torso stable by engaging your core, and limit your movement to the desired exercise. You may need to reduce your weight to maintain proper form.
Weight & 1 Rep Max Calculator
Average Single Arm Landmine Row standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
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- intermediate8reps30lbs40lbs
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Alternatives & Variations to Single Arm Landmine Row
1. Dumbbell Row
99.9 mSCORESWAPPED 1,137 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
2. Lat Pulldown
100 mSCORESWAPPED 1,025 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
3. Cable Row
99.8 mSCORESWAPPED 914 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
4. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 610 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
5. Landmine Row
80.5 mSCORESWAPPED 463 TIMESLandmine Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. The use of the landmine causes the weight to arc towards the chest, rather than move in straight line. This is an excellent exercise for adding some variety to your rows, and is a great way to build muscle mass and strength.
6. Machine Row
95.6 mSCORESWAPPED 345 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.
7. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 343 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
8. Kettlebell Alternating Row
65.1 mSCORESWAPPED 325 TIMESKettlebell Alternating Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. By alternating sides after each rep, you give your muscles a brief moment to recover in the middle of your set, while also allowing you to focus your attention on the side that’s performing the movement. This is a great exercise for building muscle mass and strength.
9. Gorilla Rows
80.1 mSCORESWAPPED 248 TIMESGorilla Rows are a compound exercise that primarily targets the back, but also hits the shoulders, biceps, and traps. By alternating sides after each rep, you give your muscles a brief moment to recover in the middle of your set, while also allowing you to focus your attention on the side that’s performing the movement. The posture this exercise puts you in can help you develop functional strength outside of just the rowing movement as well.
- Intermediate
- Back
- Kettlebells
10. Straight-Arm Pulldown
81.4 mSCORESWAPPED 233 TIMESThis is an isolation exercise that primarily targets your back. Pulling the bar down in an arc with your arms straight helps to remove muscle groups like biceps from the movement, and allows you to focus your attention on your back. You can further adjust where in your back you’re targeting by moving your hands closer to the ends of the bar.