Landmine One Arm Bent-Over Bench Row exercise animation (Male)

Landmine One Arm Bent-Over Bench Row

Target muscle
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Synergist muscles
Brachialis, Brachioradialis, Deltoid Posterior
Equipment
Leverage machine
Body part
Back
Type
Strength

The Landmine One Arm Bent-Over Bench Row is a unilateral pulling exercise that targets the infraspinatus, latissimus dorsi, teres major, teres minor, and upper and lower trapezius, with the brachialis, brachioradialis, and posterior deltoid providing assistance. Bracing your torso against a bench while rowing the free end of an anchored barbell reduces spinal load and isolates each side independently, making it effective for building back thickness and correcting left-right strength imbalances.

How to do the Landmine One Arm Bent-Over Bench Row

  1. 1Set a barbell in a landmine attachment (or wedge one end into a corner). Position a flat bench parallel to the barbell, close enough that you can brace your non-working hand or forearm on it.
  2. 2Stand to the side of the barbell with your feet roughly hip-width apart. Hinge at the hips until your torso is roughly parallel to the floor and brace your free hand on the bench for support.
  3. 3Grip the free end of the barbell with your working hand using a neutral grip (palm facing inward). Let the barbell hang at arm's length — this is the starting position.
  4. 4Brace your core and keep your spine neutral throughout the movement.
  5. 5Drive your elbow straight back and up, rowing the barbell toward the lower portion of your ribcage. Keep the elbow close to your body rather than flaring it out.
  6. 6Squeeze your lat and upper back at the top for a brief moment before lowering the barbell under control to full arm extension.
  7. 7Complete all reps on one side, then switch your grip and stance to work the other arm.

Form tips

  • Maintain a neutral spine from your hips to your head — avoid rounding your lower back, which shifts load off your lats and onto your lumbar spine.
  • Use the bench only to stabilize your torso, not to push yourself up; let the working arm do all the pulling.
  • Think about driving your elbow toward your back pocket rather than simply curling the barbell upward, to maximize lat engagement over biceps.
  • Control the descent for a full 2-count — eccentric loading is where much of the hypertrophy stimulus comes from on rows.

Common mistakes

  • Jerking the barbell with momentum rather than initiating from the back. This shifts work to the biceps and reduces stimulus to the lats and trapezius.
  • Letting the torso rotate and 'open up' during the row. Rotating recruits hip and oblique momentum rather than isolating the target muscles and can strain the lower back.
  • Flaring the elbow out wide instead of tracking it close to the body, which shifts emphasis away from the lats toward the rear deltoid and reduces the range of useful lat contraction.
  • Using too much weight and cutting the range of motion short. Partial reps at the top mean the lats never reach their lengthened position, limiting muscle development.
  • Rounding the upper back during the pull, which reduces the scapular retraction that engages the mid and lower trapezius fibers.

Frequently asked questions

What muscles does the Landmine One Arm Bent-Over Bench Row work?

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

How is this exercise different from a regular dumbbell row?

The landmine's arc-shaped path of resistance changes the load profile compared to a straight vertical pull — the barbell gets heavier at the midpoint and lighter at the top, which challenges the muscles through a slightly different angle. The bench support is similar, but the landmine grip tends to feel more natural on the wrist for many lifters.

Is the Landmine One Arm Bent-Over Bench Row good for beginners?

Yes. The bench brace removes the need to stabilize your entire torso independently, making it easier to maintain a neutral spine while learning the pulling pattern. Start light and focus on feeling the lat engage before adding weight.

How many sets and reps should I do?

For hypertrophy, 3–4 sets of 8–12 reps per arm is a solid starting point. For strength-focused training, 4–5 sets of 5–6 heavier reps work well. Rest 60–90 seconds between sets.

Where should I feel this exercise?

You should feel the primary effort along the side of your back (the lat) and across your mid and upper back (trapezius) during the pull, with a squeeze at the shoulder blade at the top. If you mainly feel it in your biceps, focus on initiating the row by driving your elbow back rather than curling your hand up.

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