# Landmine One Arm Bent Over Row - Canonical: https://fitwill.app/exercise/10799/landmine-one-arm-bent-over-row/ - Media ID: 10799 - Primary muscle: Back - Body part: Back - Equipment: Barbell - Video: https://fitwill.app/videos/10799/landmine-one-arm-bent-over-row.mp4 ## Description The Landmine One Arm Bent Over Row is a single-arm rowing exercise performed with one end of a barbell anchored in a landmine attachment or tucked into a corner, with the loaded sleeve working as your handle. You stand beside the bar, hinge forward at the hips, grip the sleeve just behind the collar with one hand, brace your free hand on your thigh or knee, and pull the weighted end of the bar up toward your ribs before lowering it back down under control. Because the landmine setup fixes one end of the bar in place, the plate travels along a slight arc rather than a straight vertical line, which changes how the row feels compared with a dumbbell or barbell row. The lat on the working side does most of the pulling, supported by the rear delts, traps, rhomboids, biceps, and forearms, while your lower back, glutes, and core work the entire time to hold a bent-over position against rotation. This exercise is especially useful for lifters who want a row that is easier on the lower back than a heavy two-arm bent-over row. The staggered, slightly angled stance and the free hand braced on the thigh give you extra stability, and the arc of the landmine lets you find a pulling path that feels smooth on the shoulder. It is a solid choice for building one-sided back strength, addressing left-to-right imbalances, and getting a deep lat stretch at the bottom of every rep. Setup matters more here than it might seem. How far you hinge forward, where you stand relative to the bar, and where you grip the sleeve all change the angle of pull. A deeper hinge with your torso closer to parallel targets the lats and mid-back directly, while a slightly higher torso angle shifts more work toward the upper back and traps. Gripping close to the collar keeps the movement compact; gripping farther out increases the leverage and makes the row heavier. To execute it well, keep your spine long as you hinge, pull your elbow back and slightly in toward your hip rather than flaring it wide, and let the shoulder blade move with the arm at the bottom of each rep. Avoid twisting your torso to help the weight up — if you have to rotate to finish the pull, the plate is too heavy. Common use cases include back-day accessory work, unilateral strength phases, and home or small-gym training where a landmine is the most practical rowing setup available. ## Instructions 1. Set one end of a barbell in a landmine attachment or secure corner, and slide a plate onto the free sleeve so the weighted end sits near your feet. 2. Stand to the side of the bar with your inside foot closest to it, feet about hip-width apart in a comfortable staggered stance. 3. Hinge forward at the hips until your torso is angled down toward the floor, knees softly bent, and grip the loaded sleeve with your inside hand just behind the collar using a neutral grip. 4. Brace your free hand against your same-side thigh or knee for support, and set your shoulders level before the first rep. 5. Tighten your core and keep your spine long so your torso stays square to the bar instead of opening toward the weight. 6. Pull the plate up by driving your elbow back toward your hip, keeping it fairly close to your body as the bar travels along its slight arc. 7. Finish the pull with the plate near your lower ribs and your shoulder blade pulled toward your spine, squeezing the lat at the top. 8. Lower the plate slowly back toward the floor until your arm is nearly straight, letting the lat and shoulder blade stretch without letting your torso slump. 9. Exhale as you pull the plate up, inhale as you lower it, and keep the breath steady rather than holding it. 10. Complete all reps on one side, re-grip and reset your hinge, then switch sides and repeat. ## Tips & Tricks - If your torso twists toward the bar on the pull, the weight is likely too heavy or your grip is too far out on the sleeve — reduce the load and hold the collar end so the row stays in the lats. - Keep the working-side shoulder down and away from your ear at the top; shrugging the plate up turns a lat row into a trap exercise. - Control the descent instead of letting the plate drop — the landmine's arc will pull the bar slightly forward on the way down, so guide it back along the same path. - Set your braced hand on your thigh, not just hovering in the air, so your lower back has something stable to work against during the hinge. - If you feel it in your lower back more than your back muscles, hinge a little deeper, bend the knees more, and shorten the range at the bottom. - Keep your head in line with your spine — craning the neck up to watch the plate is a common fault in this bent-over position. - Chalk up or check your grip if the sleeve starts slipping; a fatigued grip on the smooth bar sleeve often ends sets early on this movement. - Match the hinge angle on both sides when you switch — many lifters stand slightly differently on their weaker side, which changes the pulling angle. - Pause for a beat with the plate at your ribs on the last few reps if you want more time under tension for the lats without adding weight. ## Frequently Asked Questions ### What muscles does the Landmine One Arm Bent Over Row work? The lats are the primary mover, with strong assistance from the rhomboids, middle traps, and rear delts. The biceps and forearms handle the gripping and elbow flexion, while the lower back, glutes, and core stabilize your bent-over torso. ### Why use a landmine for a single-arm row instead of a dumbbell? The anchored end of the bar creates a fixed arc, which lets the plate travel slightly forward of your body in a path that many shoulders find more comfortable than a straight dumbbell row. The longer bar also gives you a larger strength curve and allows heavier loading than most dumbbells. ### Is the Landmine One Arm Bent Over Row suitable for beginners? Yes, as long as you start light and learn the hip hinge first. The free hand braced on the thigh and the stable bar path actually make it one of the more forgiving rows to learn, though beginners should master the bent-over position before adding meaningful weight. ### Where should I grip the barbell sleeve during this row? Grip the sleeve just behind the collar for a compact, manageable pull. Choking up closer to the plates increases the leverage and makes each rep noticeably heavier, which is a useful progression once your form is solid. ### Should my elbow flare out or stay close to my body? Keep your elbow tracking back toward your hip and fairly close to your torso. Flaring it wide shifts the emphasis away from the lats and can irritate the shoulder in this bent-over position. ### How do I stop my lower back from fatiguing before my lats? Hinge with intent: push the hips back, keep a long spine, and brace your free hand firmly on your thigh so it shares the postural load. If your lower back still gives out first, reduce the weight and reset your hinge between reps instead of rounding to reach the bottom. ### Can I do this exercise without a landmine attachment? Yes — wedging the empty end of the bar into a corner with a towel to protect the wall works in a pinch. Just make sure the bar cannot slide or pivot, and place the corner setup where no one can walk into it. ### How many reps and sets should I use for the Landmine One Arm Bent Over Row? For strength and muscle, 3 to 4 sets of 6 to 12 reps per side works well, matching reps on both sides. Because it is a unilateral exercise, always start with your weaker side and match the work on the stronger one. ### Is it safe to row with one hand while bent over? It is safe when the load allows you to keep your torso square and your spine neutral for every rep. Avoid twisting to finish pulls, keep the working arm controlled on the way down, and treat any sharp lower back or shoulder discomfort as a cue to stop and reassess your setup.