How to do a Single Arm Landmine Row

Authored by Fitbod

About Single Arm Landmine Row

Sets Logged
234,207
Popularity Rank
546th
Difficulty
Beginner
Back Strength
54 mSCORE 34th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Stand upright with your feet shoulder-width apart with your side next to the barbell facing away from the landmine anchor.
  2. Brace your core to keep your spine neutral throughout the exercise.
  3. 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.
  4. 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.
  5. Controllably lower the barbell back to starting position and repeat with the opposite side.

Common 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.

Reps & Weight: How much to lift

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.

  • beginner
    8
    reps
    17.5
    lbs
    1 Rep Max
    22.5
    lbs
  • intermediate
    8
    reps
    20
    lbs
    25
    lbs
  • advanced
    8
    reps
    25
    lbs
    30
    lbs

Enter your stats to calculate your Reps & Weight