Landmine One Arm Bent Over Bench Row

Description

How to Do Landmine One Arm Bent Over Bench Row

1. 1
   Setup

   Place a flat bench parallel to the landmine attachment. Position yourself with one knee and the same-side hand resting on the bench, maintaining a flat back.

2. 2
   Setup

   Grab the end of the barbell sleeve with an overhand grip, ensuring your working arm is fully extended towards the floor. Your feet should be planted firmly on the ground, shoulder-width apart.

3. 3

   Initiate the pull by retracting your scapula and driving your elbow towards the ceiling, bringing the barbell towards your lower rib cage.

4. 4

   Squeeze your back muscles at the top of the movement, then slowly and with control lower the barbell back to the starting position, fully extending your arm.

5. 5

   Breathe in as you lower the weight and exhale forcefully as you pull the barbell up.

Tips

• Engage your core throughout the movement to stabilize your torso and prevent any unwanted rotation or swaying.
• Focus on initiating the pull with your back muscles, specifically envisioning your elbow driving towards your hip pocket, rather than just pulling with your biceps.
• Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to fully extend your arm and feel a stretch in your lat.
• Keep your working shoulder depressed and away from your ear to maximize lat engagement and avoid unnecessary trap activation.

Common Mistakes

• ×Using excessive momentum to lift the weight often leads to poor muscle activation; instead, use a controlled, deliberate pull, focusing on contracting your back muscles.
• ×Rounding your lower back during the exercise can put undue stress on your spine; maintain a neutral spine by bracing your core and keeping your chest up.
• ×Failing to achieve a full range of motion by not fully extending the arm at the bottom limits muscle stretch and activation; ensure your arm is completely straight before initiating the next pull.