Landmine One-Arm Bent-Over Row

The landmine one-arm bent-over row is a compound exercise that targets multiple muscle groups simultaneously. It is very beneficial for stimulating muscle hypertrophy in the upper body. It also improves performance involved in daily tasks involving pulling and carrying movements.

This exercise is a valuable addition to a back and bicep workout, or upper body split routine. Read on for guidance on proper execution, workout suggestions, and muscle activation rates.

How To Do

  1. Secure one end of a weighted barbell to a landmine row attachment.
  2. Grip the other end in your right hand with an overhand grip (palms down) and arm fully extended (straight).
  3. Bend your knees and place your left hand on your left knee for support.
  4. Inhale and engage your core.
  5. Exhale as you squeeze your back and biceps to lift the barbell. Continue until your right elbow is bent to 90 degrees.
  6. Hold at the top for a count, focusing on engaging your back muscles and upper arms.
  7. Inhale as you slowly lower back to the starting position, fully extending your arm.
  8. Repeat for the desired reps on the right side before switching to the left side.

Tips From Expert

  • Engage your core throughout the full movement to reduce strain on the lower back.
  • Avoid swinging or using momentum to lift the barbell, as this helps maximize muscle engagement.
  • Keep your back flat; don’t let the spine curve or drop.
  • Perform a proper warm-up routine to loosen the muscles and raise the heart rate before beginning the workout.
  • Concentrate on squeezing the arms and back muscles to enhance the mind-muscle connection.
  • Start with lighter weights if needed to perfect your form until you build strength to advance.

Optimal Sets and Reps

The following table provides instructions on the proper sets and reps for optimizing this exercise.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Landmine One-Arm Bent-Over Row

How to Put in Your Workout Split

The landmine one-arm bent-over row is very useful in several upper-body workout routines. It also helps improve upper-body functional strength. It can be programmed differently depending on your fitness level and goals.

  1. Bodybuilding — The goal here is muscle hypertrophy. You can program the landmine one-arm bent-over row into a shoulders and traps workout following straight-arm lat pulldowns, deadlifts, and bent-over rows.
  2. General Fitness — The objective here is to improve muscle balance and functional strength using higher repetitions and a lower weight. Incorporate the landmine one-arm bent-over row as part of a functional upper- or full-body routine. Pair it with squat-to-overhead-press supersets, pushups, and pull-ups.
  3. Strength And Power — For this option, focus on lower reps and heavier weights. A good example is adding it to an upper-body pull-day routine. Pair it with exercises such as cable face pulls and bicep curls for a comprehensive upper-body lift.

The correct loading recommendations will depend on your fitness level and experience. In the guide below, your one-repetition maximum refers to the maximum weight you can lift for one repetition.

  • Strength Training — 80%–100% of your 1RM.
  • Hypertrophy Training — 60%–80% of your 1RM.
  • Endurance Training — 40%–60% of your 1RM.
  • Power Training — 80%–100% of your 1RM.

Primary Muscle Groups

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Latissimus Dorsi

Your latissimus dorsi, also known as your lats, make up the majority of your back musculature. They are responsible for bringing your arm down, across, and into your body.

During the landmine one-arm bent-over row, the lats contract concentrically to shorten as you pull the barbell upward. They contract eccentrically to lengthen as you lower it back down. This is a valuable exercise for targeting the latissimus dorsi as the only prime mover.

Studies looking at electromyography data provide insight into how well certain exercises target specific muscle groups. This exercise highly engages the latissimus dorsi during shoulder extension, especially with a heavier weight on the barbell. Lat muscle activation rates have been shown to reach up to 20% of maximum voluntary contraction during shoulder extension.

Secondary Muscle Groups

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Upper Trapezius

The upper trapezius is one of three muscles that make up the trapezius (upper back muscle). It extends from the base of the skull down to the collarbone and the top of the shoulder blades (scapula).

The upper trapezius activates during the landmine one-arm bent-over row to stabilize and elevate the shoulder blade. It also assists with maintaining a stable posture to reduce back or neck pain.

Middle Trapezius

The middle trapezius spans the upper back and neck. It originates below the upper trapezius and extends from the upper vertebrae of the spine to the shoulder blades.

During this exercise, the middle trapezius activates to contract the shoulder blades as you raise the barbell. It supports proper alignment in the upper back muscles for optimal posture and shoulder stabilization.

Posterior Deltoid

The posterior deltoid is at the back of the shoulder. It supports the latissimus dorsi during shoulder extension and external rotation (rotating outward) of the arms.

The posterior deltoid engages as a secondary mover to bring the upper arm back on the upward-lifting phase. It also helps maintain stability in the shoulder joint.

Another study on EMG activity showed that the posterior deltoid can reach 24% MVC during shoulder extension.

Biceps Long Head

The biceps long head is one of two muscles that make up the biceps brachii. It is the longer outer head. It originates from the humerus (upper arm) and is inserted into the ulna (forearm).

The landmine one-arm bent-over row targets the biceps long head when flexing the elbow to lift the barbell. The biceps also maintain tension to stabilize the shoulder throughout the full range of motion. As a result, this exercise is a great addition to bicep peak exercises for getting ripped arms.

Biceps Short Head

The biceps short head makes up the rest of the biceps brachii. Like the biceps long head, it originates from the upper arm bone and inserts into the forearm. It works with the biceps long head to bend the elbow, rotate the forearms to palms up, and stabilize the shoulder.

This exercise targets the biceps short head as a secondary mover during elbow flexion (bending). It provides shoulder stabilization during both the lift and lower phases.

Brachialis

The brachialis is beneath the biceps muscle, originating from the lower region of the upper arm bone. It serves as a flexor of the elbow joint to bring the forearm upward toward the upper arm.

During this movement, the brachialis flexes the elbow and stabilizes the forearm. The brachialis and brachioradialis assist in stabilizing the forearm during daily tasks like lifting objects and carrying groceries.

Brachioradialis

The brachioradialis runs from the top part of the forearm. It supports elbow flexion and wrist and forearm stabilization. It is most active when bringing the forearm to a neutral position, or palms facing in.

During this exercise, the brachioradialis works with the brachialis to stabilize the forearm and wrist joints. It helps maintain controlled and steady movements.

Erector Spinae

The erector spinae comprises a group of muscles that run along the vertebral column. They originate from the back of the pelvis and extend up the lower back to the neck.

The erector spinae activates during this bent-over row variation to maintain a straight back, supporting spinal stability and posture alignment. It contracts isometrically, without changing length, to keep the back straight and avoid straining the lower back.

Equipment

Barbell

Landmine Holder

Landmine Holder

This provides a handy anchor point for barbell landmine exercises. Ensure the barbell is all the way into the holder.

Barbell

You can use this for a range of arm exercises. Ensure the seat is at the right height. A good alternative would be the incline bench.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Barbell Bent-Over Row

Barbell Pullover

T-Bar Row

Barbell Pendlay Row

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Pull-Up

Assisted Pull-Up

Weighted Pull-Up

Lat Pulldown

Dumbbell Single-Arm Bent-Over Row

Chair Inverted Row

Chin-Up

Pulse Row

Dumbbell Pullover

Wide-Grip Pull-Up

Who Should Do?

Bodybuilders

As a bodybuilder, your focus is to build a well-balanced physique. The latissimus dorsi, biceps, and trapezius muscles comprise a large portion of the upper body musculature. These muscles are crucial components of a desirable figure.

The landmine one-arm bent-over row isolates the lats and engages the traps and biceps, contributing to back and arm development. This makes it highly effective for bodybuilders, especially when performed with other compound movements for maximum muscle fatigue.

Endurance And Strength Athletes

Endurance and strength athletes require upper body strength, coordination, and power for pulling movements and stabilization. These components are essential for maintaining good performance during athletic activities. Examples include pulling yourself upward or keeping an upright posture when running.

The landmine one-arm bent-over row engages the upper body muscles and builds strength. The single-arm component improves coordination and balance by targeting each side individually to help reduce muscle imbalances.

These factors make this exercise excellent for athletes involved in sports like powerlifting, rock climbing, and swimming. 

Who Should Not Do?

Individuals With Shoulder Injury Or Impingement

Individuals recovering from a shoulder injury or impingement often have a reduced range of motion. They may also experience impaired shoulder stability and pain during shoulder extension movements.

This exercise requires shoulder extension when lifting the barbell, which can stress the shoulder joint. The shoulders also provide stability for maintaining control as you lower it back down. 

Individuals with shoulder injuries should avoid this exercise due to stress and limited range of motion in the affected areas.

Individuals With Wrist Or Elbow Issues

Those with elbow and wrist injuries often have difficulty loading these areas due to reduced wrist range of motion.

When performing the landmine one-arm bent-over row, the wrists maintain stability and grip on the barbell. The elbow flexes as you raise the barbell, and it extends to lower back down.

Therefore, this exercise can exacerbate existing wrist or elbow injuries by loading areas prone to weakness and pain. 

Benefits Of The Exercise

Supports Posture

A key benefit of back-focused resistance exercises is enhancing a stable posture, muscular balance, and coordination. The lats, trapezius, and erector spinae muscles are influential in maintaining posture and supporting the spine.

The landmine one-arm bent-over row strengthens these muscles to improve balance, spinal stability, and strength. Focus on executing this movement using proper form with a stable, straight back to achieve maximum posture improvements.

Improves Stability

Improved back, upper arm, and shoulder strength aids in stabilizing the elbow and shoulder joints during elbow extension and flexion. This refers to straightening and bending your elbow. These joints are used constantly for everyday activities and functional movements like lifting your child or opening a door.

By programming the landmine one-arm bent-over row into your routine, you will strengthen your lats, shoulders, and biceps to improve elbow stabilization. This will ultimately benefit your overall upper body stability, joint health, and mobility. 

Builds Muscle Mass

The lats, shoulders, and biceps are key upper-body muscles for an aesthetically pleasing physique. Developing these muscles will help sculpt and define your upper body, improving muscle symmetry and balance. 

When you lift the barbell, you contract your back, shoulders, and biceps. This exercise also engages the forearm muscles to provide stability, leading to more balanced and toned upper body development. 

Apply the principle of progressive overload to gradually increase the intensity on the target muscles as you build strength. This will promote maximum muscle growth for the best results.

Frequently Asked Questions

Are single-arm landmine bent-over rows good?

Single-arm landmine bent-over rows are valuable strength builders for the upper-body muscles. They effectively build muscle mass in the lats and upper arms, support posture, and improve elbow joint stability.

What muscles do single-arm landmine bent-over rows work?

Single-arm landmine bent-over rows primarily target the latissimus dorsi, a large upper-back muscle. They also work your shoulders, biceps, and forearms, providing stability to the elbow and shoulder joints.

How many single-arm landmine bent-over rows should I do?

The number of single-arm landmine bent-over rows depends on your training goals and fitness level. General recommendations are three sets of 4–6 reps for strength, 8–12 reps for muscle hypertrophy, and 15–20 reps for endurance.

How often should I do single-arm landmine bent-over rows?

The frequency of performing single-arm landmine bent-over rows depends on your fitness goals and experience. A best practice is to program them 2–3 times per week. Include at least 48 hours of recovery between workouts to prevent overtraining and injury.

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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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