Single-Arm Landmine Row

Lats, Biceps, Upper BackBarbell, platform

A single-arm rowing movement using a landmine barbell to work your lats through a natural arc.

How to do it

1Stand alongside the end of the barbell, hinge forward with a flat back, and grip the bar with one hand.

2Keep a soft bend in your knees and rest your free hand on your thigh for support.

3Initiate the movement by driving your shoulder blade back, pulling the bar toward your lower waist.

4Pause for a moment at the top, keeping your elbow tucked close to your torso.

5Lower the bar smoothly to the starting position, feeling a full stretch in your back.

Common mistakes

Twisting your torso along with the pulling arm, taking target tension off your back.

Rounding your lower back during the hinge, placing dangerous stress on your spinal discs.

Pulling purely with your arm, overloading the bicep instead of the back muscles.

Breathing

Inhale as you lower the weight down. Exhale as you row the bar to your body.

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.