One-Arm Landmine Barbell Row

Lats, Biceps, RhomboidsBarbell, Landmine, V-Handle

A unilateral row that targets back muscles using a fixed barbell sleeve angle. The natural arc path is easy on joints and cuts lower back load.

How to do it

1Stand side-facing the anchored barbell, hinge forward at the hips with a flat back, and grip the sleeve with one hand.

2Brace your free hand against your knee or thigh for support.

3Pull the bar toward your hip, driving your elbow up and back.

4Pause at the top and contract your lat tightly.

5Lower the weight under control until you feel a full stretch in your back.

Common mistakes

Rounding your back during the pull — creates dangerous pressure on your lower spine.

Using momentum or jerking your torso to lift the weight instead of rowing with your back.

Over-rotating your shoulders at the top — shifts tension away from the target muscle group.

Breathing

Inhale as you lower the bar down and exhale as you pull it to your hip.

Make it harder or easier

To regress, use smaller weight plates or a handle attachment. To progress, hold a one-second pause at peak contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.