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Landmine One Arm Bent-Over Bench Row

Landmine One Arm Bent-Over Bench Row

The Landmine One Arm Bent-Over Bench Row is an effective exercise that targets several muscles groups in your upper body. This exercise primarily works your latissimus dorsi, rhomboids, trapezius, and rear deltoids. Additionally, it engages your biceps, forearms, and core for stability and balance. To perform the Landmine One Arm Bent-Over Bench Row, you would typically start by setting up a landmine attachment and attaching a barbell to it. Standing next to the landmine, position yourself with your knees slightly bent and one hand firmly gripping the barbell. Lean forward from your hips, keeping your back straight and parallel to the ground. This is your starting position. From here, initiate the movement by retracting your shoulder blade on the working side, pulling the barbell towards your torso in a rowing motion while keeping your elbow close to your body. Focus on using your back muscles rather than your biceps to perform the row. Pause for a brief moment at the top, squeezing your shoulder blades together, before slowly returning the barbell to the starting position. The Landmine One Arm Bent-Over Bench Row is an excellent compound exercise that not only strengthens your back but also improves posture and stability. It can be performed with various weights and rep ranges depending on your fitness level and goals. Remember to maintain proper form throughout the movement to maximize the benefits and minimize the risk of injury. Incorporating the Landmine One Arm Bent-Over Bench Row into your workout routine can help you develop a strong and well-rounded upper body. As always, make sure to warm up prior to starting any exercise and consult with a fitness professional if you have any specific concerns or limitations.


  • Stand in front of a fixed barbell with your feet shoulder-width apart.
  • Bend your knees slightly, hinge forward at the hips, and extend your arms to grab the barbell with an overhand grip.
  • Maintain a neutral spine as you pull the barbell up toward your chest, squeezing your shoulder blades together.
  • Pause for a moment at the top, then slowly lower the barbell back down with control.
  • Repeat for the desired number of reps, then switch sides and perform the same movement with your other arm.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise.
  • Engage your core muscles to stabilize your body during the movement.
  • Focus on pulling through your shoulder blade and back muscles rather than using momentum.
  • Use an appropriate weight that challenges you without compromising your form.
  • Control the movement by gradually lowering the weight to the starting position.
  • Keep your back straight and avoid rounding or arching your spine.
  • Breathe evenly and do not hold your breath during the exercise.
  • Ensure that your knees are slightly bent and your feet are firmly planted on the ground.
  • Perform the exercise in a slow and controlled manner for better muscle activation.
  • Always warm up before attempting this exercise to prevent injury.


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