Landmine One Arm Bent Over Row
Description
The landmine one arm bent over row is a popular unilateral back exercise. The barbell anchored in a landmine creates a natural arc that loads the lats and mid back through a smooth pulling path.
Muscle Group
Equipment Required
Landmine One Arm Bent Over Row Instructions
- Anchor a barbell in a landmine and load the working end with weight.
- Stand straddling the bar with feet shoulder width apart.
- Grip the end of the bar with one hand using a neutral grip.
- Hinge at the hips into a strong bent over position with a flat back.
- Place the free hand on your knee or hip for support.
- Brace the core and pull the bar up toward your hip.
- Drive the elbow back and squeeze the lat at the top.
- Lower the bar slowly back to full extension and repeat all reps then switch.
Landmine One Arm Bent Over Row Form & Visual
Landmine One Arm Bent Over Row Benefits
- Builds back thickness through the landmine arc.
- Hits the lats, rhomboids, and rear deltoids.
- Trains anti rotation as the body resists the bar pull.
- Easy to scale with bumper plates of any size.
- Develops grip and biceps strength.
- Carryover to bent over barbell rows and deadlifts.
Landmine One Arm Bent Over Row Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius
- Biceps brachii
- Posterior deltoid
Landmine One Arm Bent Over Row Variations & Alternatives
- Landmine T Bar Row
- Dumbbell One Arm Row
- Bent Over Row
- Cable One Arm Row
