Landmine One Arm Bent Over Row (Version 2)

The Landmine One Arm Bent Over Row (Version 2) is an excellent compound exercise that targets multiple muscles in the upper body. This variation of the traditional bent over row specifically focuses on the back muscles, such as the latissimus dorsi (lats), rhomboids, and trapezius, while also engaging the biceps, forearms, and core muscles. To perform this exercise, you will need a landmine attachment, a barbell, and weight plates. Begin by placing one end of the barbell into the landmine attachment, while the other end is loaded with weight plates according to your desired resistance level. Stand beside the loaded end of the barbell, with your feet shoulder-width apart and knees slightly bent. Next, hinge at the hips and lean forward, maintaining a flat back with your core engaged. With one hand, grip the barbell just above the loaded end. This will be your starting position. Make sure you have a firm grip on the barbell and are maintaining proper stability throughout the exercise. Once you are in position, exhale as you pull the barbell towards your body, making sure to keep your elbow close to your side and your back straight. Focus on squeezing your back muscles at the top of the movement, then slowly lower the barbell back to the starting position. Continue this movement for the desired number of repetitions on one side before switching to the other side. It is essential to maintain proper form and avoid any jerking or swinging motions during the exercise. Start with lighter weights and gradually increase the resistance as you get comfortable with the movement. The Landmine One Arm Bent Over Row (Version 2) is a versatile exercise that can be modified to suit individual fitness levels. It not only helps to build strength and muscle in the upper back and arms but also improves posture and stability. Make sure to incorporate this exercise into a well-rounded workout routine for optimal results.

Instructions

• Stand with your feet shoulder-width apart and the landmine barbell placed securely in a landmine attachment or anchored in a corner.
• Place your right foot forward and your left foot slightly behind in a staggered stance for stability.
• Bend your right knee and hinge forward at your hips, keeping your back flat and your core engaged.
• Grasp the landmine barbell with your left hand using an overhand grip.
• Keep your left arm straight and your torso parallel to the ground.
• Initiate the movement by retracting your left shoulder blade and pulling the landmine barbell towards your chest, keeping your elbow close to your body.
• Squeeze your back muscles at the top of the movement, making sure to maintain proper form.
• Slowly lower the landmine barbell back to the starting position, fully extending your arm.
• Complete the desired number of repetitions and then switch to the other side, performing the exercise with your right hand.

Tips & Tricks

• Focus on engaging your core muscles throughout the movement.
• Keep your back straight and avoid rounding your shoulders.
• Maintain a neutral spine position by looking forward and not bending your neck.
• Squeeze your shoulder blades together at the top of the movement for maximum contraction.
• Control the weight both on the way up and down to get the most out of the exercise.
• Use a challenging weight that allows you to perform 8-12 reps with proper form.
• Gradually increase the weight as you get stronger to continue progressing.
• Incorporate this exercise into your back and upper body workout routine for well-rounded development.
• Begin with a light warm-up set to activate the muscles and prevent injury.
• Consult with a fitness professional to ensure you are using the correct form and technique.