Landmine One Arm Bent Over Row (Version 2)
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Barbell
- Körperregion
- Back
- Typ
- Strength
The Landmine One Arm Bent Over Row (Version 2) targets the latissimus dorsi, infraspinatus, teres major, teres minor, and trapezius while engaging the brachialis, brachioradialis, and posterior deltoid as synergists. The fixed arc of the landmine reduces wrist and shoulder stress compared to a free-bar row, making it a reliable option for building unilateral back thickness and improving scapular retraction.
Landmine One Arm Bent Over Row (Version 2): So führst du sie aus
- 1Load a barbell into a landmine attachment or wedge one end securely into a corner, then load the free end with the appropriate weight.
- 2Stand with your feet shoulder-width apart, perpendicular to the loaded end of the bar, with the bar on the side of your working arm.
- 3Hinge at the hips until your torso is roughly parallel to the floor, maintaining a neutral spine and a slight bend in the knees.
- 4Grip the sleeve or collar of the loaded end with one hand using a neutral (palm-in) grip, letting the arm hang fully extended toward the floor.
- 5Brace your core and place your non-working hand on your thigh or a stable surface for light support if needed.
- 6Drive your elbow back and up, pulling the bar toward your hip while keeping your upper arm close to your torso.
- 7Squeeze your shoulder blade toward your spine at the top of the movement, holding the contraction for one count.
- 8Lower the bar in a controlled manner along the same arc until your arm is fully extended and the lats are stretched.
- 9Complete all reps on one side before switching to the other arm.
Technik-Tipps
- Keep your torso angle consistent throughout the set — avoid rising up as you pull, which shifts the load off the back muscles.
- Think about driving your elbow toward your back hip rather than pulling with your hand; this cue improves lat and mid-trap engagement.
- Allow your shoulder blade to protract at the bottom of each rep to get a full stretch before initiating the next pull.
- Control the eccentric phase over two counts to increase time under tension and reduce momentum-driven reps.
- Keep your neck in line with your spine by fixing your gaze at a point roughly one metre in front of your feet.
Häufige Fehler
- Rounding the lower back: flexing the lumbar spine under load compresses the discs and removes tension from the target muscles — brace the core and hinge with a neutral spine before each set.
- Flaring the elbow wide: pulling with the elbow pointed out shifts stress away from the latissimus dorsi and teres major toward the shoulder, increasing impingement risk.
- Using momentum to swing the torso: jerking the body upright at the start of each rep unloads the back and transfers force to the hips, reducing the training stimulus.
- Shrugging the shoulder at the top: elevating the shoulder rather than retracting the scapula substitutes trapezius upper fibers for the intended horizontal scapular retraction pattern.
- Gripping too far up the sleeve: choking up on the bar shortens the lever arm and can cause the wrist to deviate, reducing pulling efficiency and comfort.
Häufig gestellte Fragen
What is the difference between Version 1 and Version 2 of the Landmine One Arm Bent Over Row?
Version 2 typically involves a stance or grip variation — such as a more parallel torso angle or a different foot position relative to the bar — that shifts the pulling angle and places a slightly different mechanical demand on the latissimus dorsi and trapezius. Check the exercise cues for the specific setup that distinguishes this variant from Version 1.
Can I do this exercise without a landmine attachment?
Yes. You can wedge the end of a barbell securely into a corner using a folded towel or a commercial corner pad to protect the walls. Ensure the bar cannot slip before loading weight.
How does the landmine row compare to a dumbbell row for back development?
The landmine row follows a fixed arc, which constrains wrist rotation and can feel more joint-friendly for people with shoulder discomfort. The dumbbell row allows more freedom of movement and can be loaded heavier, but both effectively target the latissimus dorsi and mid-trapezius when performed with good technique.
Where should I feel this exercise?
You should feel a stretch in the latissimus dorsi at the bottom and a contraction across the mid-back — specifically the infraspinatus, teres major, teres minor, and middle trapezius — at the top. A burn in the biceps or forearm is normal but should not dominate the sensation.
How many sets and reps are recommended?
For hypertrophy, 3–4 sets of 8–12 reps per arm with a controlled tempo works well. For strength, 4–5 sets of 4–6 reps with heavier loading and longer rest periods are appropriate. Adjust based on where this exercise falls in your training session.
