Landmine One Arm Bent Over Bench Row
Description
The landmine one arm bent over bench row is a unilateral row using a barbell anchored in a landmine. Bracing one hand on a bench supports the back while the working arm pulls the bar in a powerful row.
Muscle Group
Equipment Required
Landmine One Arm Bent Over Bench Row Instructions
- Anchor a barbell in a landmine and load the working end with weight.
- Stand to the side of the bar and place one hand on a flat bench.
- Hinge at the hips with a flat back and the bench arm extended.
- Grip the end of the bar with the free hand using a neutral grip.
- Brace the core and keep the spine neutral.
- Pull the bar up to your hip by driving the elbow back.
- Squeeze the lat hard at the top of the row.
- Lower the bar slowly back to full extension and repeat all reps then switch.
Landmine One Arm Bent Over Bench Row Form & Visual
Landmine One Arm Bent Over Bench Row Benefits
- Builds unilateral back strength with the landmine arc.
- Bench support reduces lower back load.
- Hits the lats and rhomboids hard.
- Constant load through the natural arc of the bar.
- Develops grip and biceps strength.
- Joint friendly for athletes with back issues.
Landmine One Arm Bent Over Bench Row Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius
- Biceps brachii
- Posterior deltoid
Landmine One Arm Bent Over Bench Row Variations & Alternatives
- Landmine Row
- Dumbbell One Arm Row
- T Bar Row
- Cable Single Arm Row
