Landmine One-Arm Bent-Over Row

Body Part: Back

Muscle: Back

Equipment: Barbell

Landmine One-Arm Bent-Over Row is a unilateral pulling exercise that uses a barbell anchored in a landmine to train the back with a strong emphasis on the lats. Because the free end of the bar travels in an arc, the row feels more natural than a straight-bar row and often lets you pull hard without forcing the shoulder into an awkward path. It is useful when you want a back movement that is heavy enough to build strength but still easy to keep strict and controlled.

The main training effect comes from the lats, with the upper back, biceps, and forearms helping to stabilize the pull and control the handle. In technical terms, the latissimus dorsi does most of the work, while the rhomboids, biceps brachii, and forearm flexors help finish the repetition and keep the torso steady. The movement also challenges anti-rotation because one side is rowing while the trunk has to stay quiet.

Setup matters a lot in this exercise. Hinge at the hips until your torso is nearly parallel to the floor, keep a neutral spine, and use a staggered stance so you can stay balanced over the working side. The free hand usually braces on the front thigh or knee, which gives you a solid base without turning the row into a full-body swing. The working shoulder should start slightly stretched with the arm extended toward the floor and the bar angled away from the anchor.

Each rep should follow the same diagonal path. Pull the bar toward your lower ribs or hip, drive the elbow back rather than shrugging the shoulder up, and squeeze the back at the top without twisting the torso. Lower the bar slowly until the shoulder blade can reach forward again, then repeat with the same body position. If the lower back, hips, or neck start moving to help the rep, the load is too heavy or the hinge is losing shape.

This exercise fits well in back-focused strength work, upper-body accessory blocks, or unilateral training where you want to even out side-to-side differences. It is beginner-friendly when the load is light and the torso angle is stable, but it still rewards careful technique at heavier loads. Use it when you want a row that builds thickness, lat strength, and controlled pulling power without needing a machine.

Instructions

• Anchor one end of a barbell in a landmine attachment or sturdy corner and load the free end.
• Stand beside the bar in a staggered stance, hinge forward from the hips, and keep your torso almost parallel to the floor.
• Plant your outside hand on the front thigh or knee for support and let the working arm hang straight down from the shoulder.
• Set your spine neutral, keep your neck long, and square your hips and shoulders before you start the pull.
• Brace through your midsection, then begin each rep by pulling the elbow back toward your hip or lower ribs.
• Keep the working elbow close to your side as the bar travels up in a smooth arc, without shrugging the shoulder.
• Squeeze the back briefly at the top while keeping your torso still and avoiding any twist toward the bar.
• Lower the bar slowly until the arm is fully lengthened and the shoulder blade can reach forward under control.
• Exhale on the pull, inhale on the lowering phase, and reset the hinge before the next repetition.

Tips & Tricks

• Set your feet so the landmine bar finishes beside your front hip; that usually gives the cleanest line of pull.
• If your torso keeps rotating, reduce the load and widen the stance slightly so the free hand can brace harder.
• Think about driving the elbow back, not yanking with the hand; the grip should stay firm but not dominate the rep.
• Do not let the shoulder roll forward at the top; finish with the upper arm close to the ribs instead of shrugging.
• A brief pause near the top helps stop momentum and makes it easier to feel the lats working.
• Lower the bar on a full count so the shoulder blade can open up under control before the next pull.
• If the lower back starts to round, raise your chest slightly and shorten the range rather than forcing a deeper hinge.
• Choose a load that lets both sides of the body row with the same torso angle, bar path, and pause at the top.

Frequently Asked Questions

What does the landmine one-arm bent-over row train most?

It primarily trains the lats, with the upper back, biceps, and forearms assisting during the pull.

Why use a landmine instead of a straight bar for this row?

The fixed anchor creates an angled pull path that is usually easier on the shoulder and lets you row hard while staying strict.

Where should the bar travel during each rep?

Pull it toward your lower ribs or front hip, following the natural arc created by the landmine setup.

Should my torso move while I row?

No. Your torso should stay fixed in the hinge, with only a small amount of natural body tension changing as the arm moves.

What should my free hand do?

Use it to brace on the front thigh or knee so you can keep the spine stable and avoid twisting through the set.

Is this exercise suitable for beginners?

Yes, if the load is light and the hinge stays stable. The landmine path makes it easier to learn than many free-bar rows.

What is the most common mistake with this row?

Shrugging the shoulder or twisting the torso to finish the rep instead of keeping the pull controlled and close to the body.

Can I use this in an upper-body or back day?

Yes. It works well as a heavy accessory row, especially when you want unilateral back work without a machine.