Landmine One-Arm Bent-Over Row Version 2

Body Part: Back

Muscle: Back

Equipment: Barbell

Landmine One-Arm Bent-Over Row Version 2 is a unilateral pulling exercise that uses the free end of a barbell anchored in a landmine setup. The row trains the lats hard while also asking the upper back, rear shoulder, biceps, and forearm muscles to keep the path smooth and the torso from twisting. Because the bar travels on an arc instead of straight up and down, the exercise usually feels more natural on the shoulder than a strict dumbbell row, while still demanding solid hinge position and trunk control.

The setup matters more here than in many rowing variations. The image shows a bent-over torso, a soft knee bend, and the non-working hand braced on the thigh for support. That support point helps keep the chest from rotating open and lets you focus on pulling the elbow back with the working side only. If the stance is too narrow or the hinge is too shallow, the rep turns into a shrug. If the hinge is too deep or the load is too heavy, the lower back starts doing work that should stay on the lats and upper back.

At the bottom of each rep, let the shoulder blade reach slightly forward without losing a neutral spine. Then drive the elbow back and slightly toward the hip or lower ribs, keeping the upper arm close to the side of the body. The finish should feel like a strong squeeze through the side of the back, not a twist through the torso. Lower the bar under control until the arm is long again and the shoulder can move forward naturally.

This row works well as an accessory lift on back day, a unilateral corrective movement, or a stronger alternative when you want rowing volume without needing a full bench or dumbbell rack. Beginners can use it if they keep the load light and the hinge steady, but the exercise rewards patience more than speed. Clean reps, a fixed torso, and a controlled return will do far more for this movement than swinging the bar or chasing a bigger range of motion.

Instructions

• Load the free end of the landmine bar and stand facing the bar at a slight angle with your feet about hip-width apart.
• Hinge forward until your torso is bent over and keep a soft bend in the knees and a neutral spine.
• Hold the bar with the working hand and place the free hand on the same-side thigh just above the knee for support.
• Let the working shoulder reach forward slightly at the bottom without rounding your low back.
• Brace your midsection, then drive the elbow back toward your hip and lower ribs.
• Keep the upper arm close to your side as the bar travels on its natural landmine arc.
• Squeeze the lat and upper back at the top without twisting the torso or shrugging the shoulder.
• Lower the bar slowly until the arm is long again and the shoulder blade can move forward under control.
• Exhale on the pull, inhale on the return, and reset your hinge before the next rep.

Tips & Tricks

• Keep the free hand planted on the thigh so the torso does not rotate open as the bar gets heavier.
• Think about driving the elbow toward the back pocket instead of pulling the handle toward the chest.
• A narrow stance makes the hinge harder to hold; a slightly staggered stance usually feels steadier.
• Let the shoulder blade glide forward at the bottom, but do not let the upper back collapse into rounding.
• Use a load that lets you pause briefly at the top without jerking the bar off the floor side of the arc.
• Keep the wrist stacked over the forearm so the grip does not turn into a curl.
• If your lower back starts to take over, shorten the hinge and reduce the weight before the next set.
• A cleaner rep ends when the bar reaches the lower ribs or upper waist with the torso still quiet.
• Move the bar smoothly through the arc instead of trying to yank it straight back.

Frequently Asked Questions

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

The lats are the main target, with the upper back, rear delts, biceps, and forearms helping to stabilize and control the pull.

Where should my free hand go during this row?

Place the free hand on the same-side thigh just above the knee to help support the hinge and keep the torso from rotating.

How far should I pull the bar on each rep?

Pull until the handle reaches the lower ribs or upper waist, with the elbow tucked close and the shoulder still down.

Is this more of a lat exercise or an upper-back exercise?

It can emphasize either one. Keep the elbow tucked and row toward the hip for more lat focus, or let the elbow drift a little wider for more upper-back involvement.

Can beginners do the landmine one-arm bent-over row?

Yes, as long as they use a light load and keep the torso fixed instead of trying to chase a bigger range or faster tempo.

What should I do if my lower back feels overworked?

Reduce the load, stand a little more upright, and keep the ribs stacked over the pelvis so the torso does not drift with the pull.

How is this different from a dumbbell one-arm row?

The landmine keeps the bar on a fixed arc, which often feels smoother on the shoulder and makes it easier to keep the elbow path consistent.

Should I use an underhand or neutral grip?

Use the grip that keeps your wrist and shoulder comfortable. The key is a steady elbow path and a neutral, controlled torso.