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Barbell Single-Arm Landmine Row
A unilateral horizontal pull using a landmine setup, targeting the lats and upper back to build pulling strength while enhancing core anti-rotation stability.
About Exercise
Equipment
Barbell, Landmine Attachment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Lower Back, Shoulders, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Traps
7/10Mid Traps
Biceps
6/10Long Head
Lower Back
4/10Erector Spinae
Shoulders
4/10Rear Delts
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Rest slightly longer between sets to maintain core stability for each side.
How to Perform
Anchor one end of the barbell in a landmine attachment. Load the free end with weight. Straddle the bar facing the anchor point, hinge at the hips, keeping your back flat, and grab the sleeve with one hand.
- Maintain a stable, hip-hinged torso position with a flat back.
- Pull the barbell sleeve toward your rib cage, driving your elbow up and back.
- Squeeze your shoulder blade toward your spine at the top of the movement.
- Slowly lower the weight back down, fully stretching the working arm.
- Keep your torso rigid and resist rotation throughout the rep.
- Complete all reps on one side, then switch hands and repeat.
Coaching Tips
Form Cues
- Elbow to the ceiling.
- Lead with the elbow.
- Keep your hips square.
- Squeeze your lats hard.
- Brace your core tight.
Breathing
Inhale deeply and brace your core before the pull; exhale as you pull the weight toward your body.
Tempo
2-0-1
Range of Motion
Pull the barbell until the weight plates lightly tap your torso or the barbell handle reaches the hip line, allowing a full scapular stretch on the descent.
Safety
Safety Notes
- Use a hip hinge position that minimizes lower back strain.
- Start light to master the anti-rotation component.
- Avoid using weights so heavy that torso stability is compromised.
Spotting
Not recommended due to the unilateral nature; focus on appropriate load and technique.
Common Mistakes
- Lifting the torso to assist the pull.
- Rounding the upper or lower back.
- Allowing the hips to rotate excessively.
- Shrugging the shoulder during the pull.
When to Avoid
- Acute lower back pain or injury.
- Severe shoulder instability.
Flexibility Needed
- Adequate hip hinge mobility.
Build Up First
- Proficiency in the hip hinge movement pattern.
- Ability to maintain a neutral spine under load.
Also known as
Single Arm Landmine Row, Meadow Row, One Arm Landmine Row, Barbell Meadows Row
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