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Landmine Single Arm Row
The Landmine Single Arm Row is a strength exercise with a landmine for your back. Share of the load in the Zulta muscle model: rhomboids 15%, lats (upper) 15% and mid traps 15%.
How to do it
- Set a barbell in a landmine base and load the free end.
- Stand side-on to the bar in a staggered stance, working-side leg back, near the loaded end.
- Hinge forward with a flat back, rest the free forearm on the front thigh and grip the sleeve behind the plates.
- Row the bar end to the hip, elbow close to the body.
- Lower slowly until the arm is straight.
Tips
- Grip the thick sleeve firmly with the palm facing in.
- Keep the hips and shoulders square to the floor.
Common mistakes
- Twisting the torso as the bar rises.
- Standing up out of the hinge.
- Letting the plates hit the floor between reps.
Muscles worked by the Landmine Single Arm Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One arm pulls further back along the body and the trunk resists rotation. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Landmine Single Arm Row alternatives
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Frequently asked questions
What muscles does the Landmine Single Arm Row work?
Mainly the rhomboids, lats (upper) and mid traps. The lats (lower), rear delts, biceps (short head), biceps (long head) and brachialis assist.
Is the Landmine Single Arm Row good for beginners?
The Landmine Single Arm Row is rated intermediate. If you are new, learn the Single Arm Cable Row first and build up from there.
What is a good alternative to the Landmine Single Arm Row?
For example the Single Arm Cable Row, Half Kneeling Cable Row and Kneeling Cable Row. They train mostly the same muscles, some with different equipment.
How do you make the Landmine Single Arm Row harder?
Add weight or reps, or move on to the Kroc Row and Renegade Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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