The single-arm landmine bent-over row is a challenging barbell exercise focused on the lats and rhomboids. It also targets the biceps and grip. If you don’t have access to a landmine, it can also be mimicked by placing a barbell in a corner of a room.
- An angled bar path is particularly effective at targeting the lat muscles
- Allows heavier loading than a dumbbell row
- Challenges the core and grip
- If grip is a limitation, lifting straps allow heavier loading
How to set up:
- Step 1: Put weight on one end only of the barbell. The other end of the barbell can either be placed in the landmine or a corner of two walls.
- Step 2: Stand just behind the plate with your feet at about standing distance. Bar should be outside of one legs. Grab the bar from just behind the plate or where the collar is and stand up tall. This is your starting position.
- Step 3: From there you’ll lean forward by pushing your hips and glutes back so that your torso is as close to parallel with the floor as you can manage. Keep your knees slightly bent. Don’t allow them to collapse in. Lower the weight/bar with control until your arm is fully lengthened.
- Step 4: Pull the bar up with your elbow until the plates come into contact with your lower chest. Squeeze your back muscles as you lift up. Hold for a second once you reach the top of the movement. Exhale as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
- Step 5: Slowly bring the bar back to the starting position. The plates should not touch the floor.
- Step 6: Repeat for 8-10 reps. 3 or 4 sets.