Landmine One Arm Bent-Over Row exercise animation (Hombre)

Landmine One Arm Bent-Over Row

Músculo objetivo
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Músculos sinergistas
Brachialis, Brachioradialis, Deltoid Posterior
Equipamiento
Leverage machine
Parte del cuerpo
Back
Tipo
Strength

The landmine one arm bent-over row is a unilateral back exercise that targets the infraspinatus, latissimus dorsi, teres major, teres minor, and both middle and lower trapezius fibers, with assistance from the brachialis, brachioradialis, and posterior deltoid. The fixed arc of the landmine attachment makes it easier to maintain a safe spine position compared to a standard barbell row. It fits well in strength programs as a primary back movement or as an accessory to address left-right imbalances.

Cómo hacer el Landmine One Arm Bent-Over Row

  1. 1Anchor a barbell in a landmine attachment or secure it firmly in a corner. Load the sleeve end with the appropriate weight.
  2. 2Stand to the side of the loaded end, perpendicular to the bar, with the sleeve at about hip height.
  3. 3Hinge at the hips until your torso is roughly parallel to the floor, or at a 45-degree angle, and brace your core.
  4. 4Reach down and grip the sleeve end of the bar with one hand, palm facing inward. Let your arm hang straight so you feel a stretch across your lat.
  5. 5Pin your shoulder blade down and back before you pull — do not let the shoulder shrug forward.
  6. 6Drive your elbow back and up, pulling the bar toward your hip or lower ribcage. Keep the elbow close to your torso throughout the movement.
  7. 7Pause briefly at the top with the shoulder blade fully retracted and the lat contracted.
  8. 8Lower the bar under control back to the starting position, allowing a full stretch at the bottom before the next rep.
  9. 9Complete all reps on one side, then switch your stance and grip to work the other arm.

Consejos de técnica

  • Keep your non-working hand on your thigh or a stable surface for light support, but avoid using it to push and reduce the load on the working side.
  • Think about pulling your elbow to your back pocket rather than curling the weight up — this keeps the focus on the back muscles rather than the biceps.
  • Maintain a neutral spine from the base of your skull to your tailbone throughout the set; avoid rounding the lower back as fatigue sets in.
  • Control the descent on every rep — a slow, deliberate return maximises time under tension and reduces the risk of shoulder injury at the bottom of the range.

Errores comunes

  • Allowing the shoulder to round forward at the bottom of each rep, which reduces lat engagement and places the shoulder in a vulnerable position under load.
  • Using torso rotation or a hip hitch to swing the weight up, which shifts work away from the target muscles and can strain the lower back.
  • Pulling the bar toward the chest instead of the hip, which changes the line of pull and reduces activation of the lower lats and teres major.
  • Gripping the bar with a supinated (underhand) wrist angle without adjusting elbow path, leading to inconsistent muscle recruitment and wrist discomfort.
  • Starting each rep with a shrug rather than a shoulder-blade retraction, which causes the trapezius upper fibers to dominate and limits full range of motion.

Preguntas frecuentes

What muscles does the landmine one arm bent-over row work?

The primary muscles are the infraspinatus, latissimus dorsi, teres major, teres minor, and the middle and lower fibers of the trapezius. The brachialis, brachioradialis, and posterior deltoid assist as synergists.

How is this different from a standard dumbbell or barbell row?

The landmine attachment creates an arc-shaped path rather than a straight vertical pull. This arc naturally guides the elbow back and slightly across the body, which can feel more comfortable on the shoulder and allows you to maintain a safer spine angle for some lifters.

Is this exercise suitable for beginners?

Yes. The landmine arc constrains the movement path, making it easier to learn proper elbow tracking and lat engagement than a free-weight row. Start light, focus on shoulder-blade retraction before each pull, and build load gradually.

How many sets and reps should I do?

For strength, 3–5 sets of 4–6 reps with heavier loads works well. For hypertrophy, 3–4 sets of 8–12 reps at a moderate load is a common approach. Always complete the same number of reps on each side.

What are good alternatives if I do not have a landmine attachment?

Close alternatives include the single-arm dumbbell row, the single-arm cable row with a low pulley, and the T-bar row. Each preserves the unilateral or similar line-of-pull benefit while targeting the same muscle group.

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