Landmine One Arm Bent-Over Row

The Landmine One Arm Bent-Over Row is a highly effective exercise that targets multiple muscle groups in your upper body, including your back, shoulders, and arms. This compound movement not only helps build strength but also improves posture and stability. To perform the Landmine One Arm Bent-Over Row, you will need a landmine attachment (can be found in most gyms) and a barbell. Start by placing one end of the barbell into the landmine attachment, ensuring it is secure. Stand with your feet shoulder-width apart, slightly bend your knees, and place your opposite hand on your thigh for support. Grasp the end of the barbell with your palm facing inward, extending your arm forward. Brace your core and hinge forward at your hips until your upper body is at a 45-degree angle. This is your starting position. From here, pull the barbell towards your hip, squeezing your shoulder blades together and keeping your elbow close to your side. Pause for a brief moment at the top of the movement, then slowly lower the weight back to the starting position. Remember to keep your back flat, engage your core, and avoid any jerking or swinging motions throughout the exercise. Focus on maintaining control and feeling the muscles working. You can increase the intensity by adding weight or using a heavier dumbbell or kettlebell. Incorporating the Landmine One Arm Bent-Over Row into your workout routine can help you build a strong and well-rounded upper body while also improving your posture and stability. Remember to start with a weight that challenges you but still allows for proper form and gradually increase the load as you become more comfortable with the exercise.

Instructions

• Stand parallel to a landmine with your feet shoulder-width apart and knees slightly bent.
• Place one hand on the landmine, slightly in front of your chest, and hinge forward at the hips until your upper body is almost parallel to the floor.
• Grasp the end of the landmine attachment with your other hand in an overhand grip.
• Keep your core engaged and maintain a neutral spine throughout the exercise.
• Pull the landmine attachment up towards your torso by bending your elbow, keeping it close to your body.
• Squeeze your shoulder blades together at the top of the movement, then slowly lower the landmine back to the starting position.
• Complete the desired number of repetitions on one side, then switch sides and repeat.

Tips & Tricks

• Incorporate this exercise into your back and biceps workout routine to target multiple muscle groups.
• Ensure that your back is straight and core engaged throughout the movement to maintain proper form.
• Focus on pulling the weight towards your hip while keeping your elbow close to your body for maximum back engagement.
• Start with a lighter weight and gradually increase the load as you become more comfortable with the movement.
• Experiment with different grip variations such as overhand or underhand grip to target different areas of your back.
• Perform each rep in a controlled manner, avoiding any jerking or swinging motions.
• Add variety by incorporating pauses at the top of the movement to increase time under tension.
• To further challenge your muscles, try performing the exercise unilaterally, using one arm at a time.
• To maximize your gains, combine this exercise with other compound movements such as squats and deadlifts to create a well-rounded workout.
• Remember to prioritize recovery by incorporating rest days and proper nutrition into your fitness routine.