Master the Single Arm Landmine Row: Proper Form and Technique Guide
The single arm landmine row is an excellent compound exercise that primarily targets your lats, rhomboids, and biceps while also engaging your core for stability. This unilateral movement helps correct muscle imbalances and improves overall back strength.
How to Perform the Single Arm Landmine Row
Follow these step-by-step instructions to execute the single arm landmine row with proper form:
- Starting Position: Stand perpendicular to the barbell with the weighted end furthest from you.
- Body Alignment: Bend at your hips while maintaining a straight back. Your knees should be slightly bent for stability.
- Hand Placement: Grasp the end of the bar with your inside hand (the one closest to the bar).
- Support: Brace your free arm against your thigh for additional stability and to maintain proper position.
- The Movement: Initiate the rowing motion by retracting your scapula (shoulder blade), then flex your elbow to pull the weight toward your side.
- Control: Avoid jerking or using momentum to move the weight. The movement should be controlled throughout.
- Peak Contraction: Pause briefly at the top position to maximize muscle engagement.
- Return: Slowly lower the weight back to the starting position with control.
Recommended Training Protocol
For optimal results, perform 12 repetitions for 2 complete rounds. This moderate rep range promotes both strength development and muscle hypertrophy in your back muscles.
Benefits of the Single Arm Landmine Row
- Targets multiple muscle groups in the back, shoulders, and arms
- Helps correct muscular imbalances between your left and right sides
- Engages core muscles for stabilization
- Provides a more natural range of motion than some bilateral rowing exercises
- Reduces lower back stress compared to traditional barbell rows
Form Tips and Common Mistakes
To maximize results and prevent injury, keep these important cues in mind:
- Maintain a neutral spine throughout the movement
- Keep your core engaged to protect your lower back
- Focus on pulling with your back muscles, not just your arm
- Avoid rotating your torso during the movement
- Don't sacrifice form for heavier weight
The single arm landmine row makes an excellent addition to any back workout or full-body training routine. Add this exercise to your program to build a stronger, more balanced back while improving your functional strength.
